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Most Effective Ways to Overcome the Post-Lunch Dip in Energy

Most Effective Ways to Overcome the Post-Lunch Dip in Energy

You know the feeling – it’s early afternoon and you are doing everything you can to fight off yawns and avoid microsleeps.

We all naturally experience a midday slump, and it’s due to fluctuations in our internal circadian rhythms. For most people, this dip occurs between 2:00 p.m and 4:00 p.m. During this time, your body temperature decreases and alertness also declines. This flux leaves many people yawning at their desks after lunch and reaching for an extra cup of coffee or sugary pick-me-up. Although the post-lunch dip in energy has biological roots, there are a few ways you can help yourself stay focused and alert through the afternoon by choosing smarter foods and incorporating a few energy-boosting habits into your routine.

1. Choose smarter foods.

Sugary foods and simple carbs can provide a short burst of energy, but may leave you yawning again in no time. On the other hand, foods with protein, healthy fats, and complex carbohydrates preserve energy for hours. The idea is to maintain blood glucose levels in order to minimize your energy dip. Here are few smart foods to have on hand for afternoon snacks:

  • Protein rich snacks like boiled eggs, cheese, turkey, smoked salmon or almonds.
  • Chocolate, particularly flavanol-rich dark chocolate or even low-sugar cacao nibs.
  • Apples, oranges and blueberries are also rich in flavonoids and easy to bring along.
  • Staying hydrated with plenty of plain water helps boost alertness.
  • Green tea and black tea are rich in energy-boosting compounds including caffeine.

Other tips include eating a breakfast rich in healthy carbohydrates which helps sustain energy throughout the day, and avoiding overeating at lunch which can contribute to drowsiness.

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Dark Chocolate

    2. Take a very short nap after lunch.

    Napping is an effective way to boost energy in the afternoon, if it’s done right. If your goal is to overcome drowsiness, the ideal midday nap is between 10 and 20 minutes. Longer naps can actually make you feel more drowsy upon waking, so its best to keep them short.

    Take your nap during the time you usually feel tired if possible, making sure to set an alarm so you’ll definitely wake up. Once up, do some quick stretching or jumping jacks and drink some water to get energized. If you are partial to caffeine, studies suggest consuming it before your short nap for the best effects.

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    Cat Nap

      3. Get moving or take a walk if you feel tired.

      Sitting at a desk for hours can also contribute to drowsiness, and boredom as well. During your afternoon slump, make it a point to get the blood flowing with a little activity every so often. A walk outside in the sunshine might be best, but even a jaunt to the water-cooler, running in place or jumping jacks for a few minutes can all be beneficial for alertness. Periodic activity could have other health benefits for sedentary workers, too.

      Walking In Office

        4. Have a sweater or jacket at your desk if you feel cold.

        An internal temperature drop is a key part of the circadian pattern that contributes to the post-lunch energy dip. Keep a sweater or jacket around to warm yourself back up and fight the yawns, especially if your workplace is on the cooler side.

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        Colorful Sweaters

          5. Keep rooms brightly lit or sit by a window.

          Light also plays a role in circadian rhythms, and getting plenty of natural sunlight in the afternoon can be helpful for limiting drowsiness and for normalizing sleep schedules as well. Sit by a window if you can, or keep your workspace brightly lit if there are no windows nearby. Dimmer rooms can make nodding off harder to resist.

          Office With A Window

            6. Get a good laugh in.

            Another instant way to fight mental fatigue is to simply laugh. Laughter engages mood and cognition-boosting chemicals in your brain, helping you feel better, less stressed and feel more alert. Take a look your favorite funny YouTube videos, browse quiet giggle-inducing GIFs, or share a funny story with colleagues – all in the name of productivity.

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              7. Practice good sleep habits at night.

              Sleeping well at night and practicing good sleep hygiene also helps avoid daytime fatigue. Make sure you are allowing yourself adequate sleep time every night (at least seven hours for most adults), and try to stick to a regular sleep and wake schedule every day. An evening routine with sleep-friendly habits can also help.

              Time for Sleep

                Though some of these tips may seem a little counterintuitive, science shows that energy-boosting foods, activity, light, naps and even laughter can work to counteract your body’s natural afternoon dip in energy. Naps and activity breaks in particular can actually make people even more productive and creative, boosting alertness and contributing to physical and mental health. Now there’s no excuse not take a siesta and jump around at work!

                Share: What do you do to get through the post-lunch dip in energy? Have you tried any of the hacks above?

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                Published on July 22, 2019

                The Secret to Success Is Failure

                The Secret to Success Is Failure

                You see a job that you’d love to do; and, you decide to go for it.

                You submit your application, and then are pleased to find a few days later that you’re invited for an interview. This goes well, and you begin to have quiet optimism that a job offer will be coming your way soon…

                It doesn’t.

                Instead, you receive a letter saying thank you — but, they’ve decided to go with another candidate.

                At this point, you could allow yourself to feel defeated, sad, and perhaps even a little angry. These are normal responses to bad news. Yet, it’s not wise to let them fester and disrupt your goals. Successful people don’t let failures kill their dreams.

                Sure, they might temporarily feel deflated. But, very quickly, they pick themselves back up again and begin planning their next steps towards success.

                How about you? Do you currently feel embarrassed or guilty about failing?

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                Don’t worry if you do, as most of us have been programmed since childhood to see failure as a bad thing. Yet, as I’m going to show you in the next few minutes, this programming is dead wrong — failure is actually an essential part of success.

                Don’t Be Tempted by Perfection

                The first thing I want you to think about is this:

                Resisting failure is, at its core, seeking perfection. And, perfection doesn’t exist.

                That’s why perfectionists are also likely to be chronic procrastinators.

                As Psychology Today noted in their article Pitfalls of Perfectionism, people who constantly seek for perfection stop themselves from engaging in challenging experiences.[1] That’s because these perfectionists are less creative and innovative than the average person — plus they’re less likely to take risks. Add these factors together, and you have someone who is overly focused on their own performance and is always quick to defend themselves. Unfortunately, these traits prevent them from having the necessary focus when it comes to learning new tasks.

                Let me be clear: Striving for perfection is not the same as striving for excellence.

                The former is a fool’s quest for the unattainable; while the latter is really just about doing our very best (which we can all obtain).

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                And, there’s another problem that perfectionists have to deal with. Namely, when they fail to reach their ideal, they feel dejected and defeated. And — as you can imagine — repeat this often enough, and these people can end up feeling bitter and depressed about their lives.

                So, forget about seeking perfection, and instead, focus on always doing your very best.

                Why Failure Is Good

                I recently came across a Forbes article Failing Your Way To Success: Why Failure Is A Crucial Ingredient For Success[2] that helped explain why most people are opposed to failure.

                The article referenced the work of two world-renowned psychologists (Daniel Kahneman and Amos Tversky), who were awarded a Nobel Prize for their work. They discovered something very interesting: the effect of a loss is twice as great as the gain from a win.

                Have you ever thought about that before?

                What it means is that failure has a far greater negative impact on us than the positive impact of an equivalent win. It’s no wonder then that most people are afraid to fail.

                And, here’s where it gets interesting…

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                Amazon (which along with Apple, Facebook and Google, is considered one of the Big Four technology companies) has a culture that is tolerant of failure. And Jeff Bezos — Amazon’s founder and CEO — believes that this culture is one of the main reasons for the company’s big achievements over the last 25 years. In a letter to shareholders, he said:

                “Failure comes part and parcel with invention. It’s not optional. We understand that and believe in failing early and iterating until we get it right.” 

                The truth is, failure can open up a world of exciting opportunities for you.

                How does it do this?

                By constantly showing you new avenues to travel on. And, by helping you learn from your mistakes — so you can be better next time around. It also helps you identify what’s not working for your life, and what is.

                So instead of seeing something as detrimental to success, you should see it as a tool FOR success. A tool that will help you to continually refine your journey in life.

                If you still need some convincing that the secret to success is failure, then take a look at the following excerpts from our article 10 Famous Failures to Success Stories That Will Inspire You to Carry On:

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                • J.K. Rowling encountered a catalog of failures shortly after graduating from college, including: being jobless, the breakdown of her marriage, and living as a lone parent. However, instead of giving up on life, she used these failures to propel her to write the Harry Potter fantasy series — the best-selling book series in history.

                • Walt Disney didn’t have an easy start either. He dropped out of school at a young age in a failed attempt to join the army. Later, one of his early business ventures, Laugh-o-Gram Studios, went bankrupt. He was also fired from a Missouri newspaper for “not being creative enough.” (Yes, you read that correctly.) Was he defeated by these failures? Just ask Mickey Mouse.

                • Michael Jordan had this to say about the power of failure: “I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”

                Embrace Failure, and Prepare for Success

                I hope this has been an eye-opener for you.

                Failure has long been branded a leper; but in reality, it’s a healthy, essential component of success.

                The trick of course is to develop the mindset of a winner. Someone who sees failures as stepping stones to success — and defeats as important learning experiences.

                So, are you ready to embrace your failures and take the proud road to success?

                I sincerely hope so.

                Featured photo credit: Bruce Mars via unsplash.com

                Reference

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