Advertising
Advertising

Getting Through the Afternoon Slump, Nap-Free

Getting Through the Afternoon Slump, Nap-Free

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).

Advertising

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.

Advertising

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).

Advertising

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)

Advertising

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.

More by this author

How to Have Quality Sleep Effortlessly Getting Through the Afternoon Slump, Nap-Free Are Micro-sleeps Ruining Your Productivity?

Trending in Health

1 How to Get the Best Deep Sleep (And Why It’s Important) 2 How to Practice Meditation for Anxiety and Stress Relief 3 7 Morning Rituals to Empower Your Day And Change Your Life 4 10 Emotional Regulation Skills for a Healthier Mind 5 7 Digestive Supplements for Enhanced Digestion

Read Next

Advertising
Advertising
Advertising

Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

Advertising

  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

Advertising

Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

Advertising

As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

Advertising

9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

Read Next