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Getting Through the Afternoon Slump, Nap-Free

Getting Through the Afternoon Slump, Nap-Free
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Psssht, remember when you were young and you used to hate those enforced afternoon nap times? Well, no-one will judge you if you now admit that a daily nap in the afternoon would be a blessing to your adult, full-time employed self.

Unfortunately, for many of us the reality is such that we cannot afford to nap in the afternoon. Trust me, coming from a siesta-loving country, I should know how difficult a nap-unfriendly schedule can be to bear. Like clockwork, your mind will wander around 3pm each day. You might stare off into distance then shake your head to get back into the game, but it’s difficult. Focusing your attention on the screen in front of you requires more effort than you feel you can give. Your mind has just about shut down as you’re overwhelmed with desire to just snooze away.

An online search for afternoon sleepiness cures would have us think that the slump is an occurrence which we can control or eliminate by manipulating external factors such as diet, however, much of this advice is superficial and doesn’t consider the causes of the dreadful slump. There is a good reason why it occurs “like clockwork”.

Why do we “slump”?

Not to worry, the slump isn’t due to the filling lunch you’ve had earlier. In fact, studies have shown that sleepiness will still occur whether a person has skipped the midday meal or not(1).

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Rather, the root cause of our afternoon woes seems to be intrinsic; whether we feel sleepy or alert is dependent on our body clocks. Interestingly, in a 24-hour period we can expect our alertness will drop twice: once during the night (between 2am and 4am) and then again 12 hours later, which for most of us falls in the middle of the work day.

An exception to these hours between 2 and 4 are people who are categorised as “morning-active” and “evening-active” individuals. The timing of when their sleepiness peaks might happen earlier, i.e. later in the day, because their body’s temperature cycle also peaks earlier or later in the day.

It is worth noting that any link between changes in body temperature and changes in sleepiness needs further investigation. In any case, few people will fall either side of the spectrum; most of us sit comfortably in the middle as 3pm finds us droopy-eyed—head resting on the palm, elbow on the desk.

The one thing to avoid

There is one factor which has been shown to enhance how sleepy we feel in the afternoon, and that is boredom.

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In one study, participants who were acutely bored in the afternoon took much longer to react to stimuli than both those participants who were in an interesting environment, and those participants who were bored at a different time of day(2) (in the evening, when we start feeling the pressure to sleep).

One surefire way to induce boredom is by doing monotonous tasks, like driving. The occurrence of accidents in traffic peaks at the time that coincides with the average afternoon slump. Interestingly, there is another peak that coincides with the nightly dip that occurs between 2am and 4am.(3)

Thus, the first rule I follow is to stay away from uninteresting to-dos after lunch. If necessary, I will switch up my workload to keep things interesting. Working in a dynamic environment will undoubtedly help as well. This rule usually helps me feel less or not at all sleepy in the afternoon. On the occasions it doesn’t work, there are a few other techniques, which have so far worked for me, in my battle plan. Best of all, combining more than one has led to bigger benefits in feeling alert and being productive.

Grabbing a coworker for a chat

Having a chat with a coworker or another person in the vicinity (best to avoid someone who tends to monopolise conversation) can both prevent boredom and distract me from fantasising about taking a nap. Research agrees—conversing keeps us engaged and is a technique for countering sleepiness that is preferred by 35% of drivers interviewed in a 2008 study(4).

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Sometimes even small talk can be stimulating enough for me, but what really makes a difference is laughter: it is after I’ve had a few belly laughs that I feel truly refreshed and excited to get back to work.

Taking a brisk walk

Similarly to laughter, a brisk walk in the afternoon immediately makes me more alert. Furthermore, some research has shown that brisk walking (or another vigorous activity performed regularly) can help reduce sleepiness during the day and improve the overall quality of the sleep we get during the night(5).

Standing in natural bright light

Just standing in the window can expose you to enough natural bright light necessary for rejuvenation(6).

A 2006 research study recommends exposure to natural bright light indoors and for a short time period as a countermeasure to afternoon sleepiness, especially in workplaces that aren’t nap-friendly. Participants in the study were more alert after exposure, although it didn’t seem to also have a significant impact on their performance.(6)

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Other alternatives to naps

To be clear, I am not against taking naps—in university I used to take power naps religiously. Sadly, regardless of any personal benefits I’ve seen from them or scientific findings in favour of afternoon naps, they just don’t fit my schedule or my way of work at the moment.

If you can relate to this problem, then I hope the ideas above prove helpful or at least encourage you that naps are not a “must” and they are certainly not the only (maybe not even the best) way to overcome the sudden onset of sleepiness in the afternoon. In fact, for some, sneaking in a nap in the afternoon can later mean the difference between getting a good night’s sleep or lying awake in bed for hours.

Luckily for us non-nappers, the field of sleep research is still relatively new and exciting and so there are studies being carried out testing how even quirkier solutions, like chewing gum, can contribute to helping us feel more alert. What I want to know is, have you yourself any alternatives to suggest? Because where I am, 3pm is approaching fast…

(1) Akerstedt, T., Polkard, S. (2004). Predictions from the three-process model of alertness. Aviation, Space and Environmental Medicine, 75(3), A75-83.
(2) Mavjee, V., Home, J.A. (1994). Boredom effects on sleepiness/alertness in the early afternoon vs. early evening and interactions with warm ambient temperature. British Journal of Psychology, 85(3), 317-333.
(3) Langlois, P.H., Smolensky, M.H., Hsi, B.P., Weir, F.W. (1985). Temporal patterns of reported single vehicle car and truck accidents in Texas, USA. Chronobiology International, 2, 131-146.
(4) Anund, A., Kecklund, G., Peters, B., Akerstedt,T. (2008). Driver sleepiness and individual differences in preferences for countermeasures. Journal of Sleep Research, 17(1), 16-22.
(5) Vuori, I., Urponen, H., Hasan, J., Partinen, M. (1988). Epidemiology of exercise effects on sleep. Acta physiologica Scandinavica. Supplementum., 574, 3-7.
(6) Kaida, K., Takahashi, M., Haratani, T., Otsuka, Y., Fukasawa, K., Nakata, A. (2006). Indoor exposure to natural bright light prevents afternoon sleepiness. Sleep, 29(4), 462-469.

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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