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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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                Last Updated on January 21, 2020

                What Is Creativity? We All Have It, and Need It

                What Is Creativity? We All Have It, and Need It

                Do you think of yourself as a creative person? Do you play the drums or do watercolor paintings? Perhaps compose songs or direct plays? Can you even relate to any of these so called ‘creative’ experiences? Growing up, did you ever have that ‘artistic’ sibling or friend who excelled in drawing, playing instruments or literature? And you maybe wondered why you can’t even compose a birthday card greeting–or that drawing stick figures is the furthest you’ll ever get to drawing a family portrait. Many people have this common assumption that creativity is an inborn talent; only a special group of people are inherently creative, and everyone else just unfortunately does not have that special ability. You either have that creative flair or instinct, or you don’t. But, this is far from the truth! So what is creativity?

                Can I Be Creative?

                The fact is, that everyone has an innate creative ability. Despite what most people may think, creativity is a skill that everyone can learn and hone on. It’s a skill with huge leverage that allows you to generate enormous amounts of value from relatively little input. How is that so? You’ll have to start by expanding your definition of creativity. Ironically, you have to be creative and ‘think out of the box’ with the definition! Creativity at its heart, is being able to see things in a way that others cannot. It’s a skill that helps you find new perspectives to create new possibilities and solutions to different problems. So, if you encounter different challenges and problems that need solving on a regular basis, then creativity is an invaluable skill to have.Let’s say, for example, that you work in sales. Having creativity will help you to look for new ways to approach and reach out to potential customers. Or perhaps you’re a teacher. In this role you have to constantly look for new ways to deliver your message and educate your students.

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                How Creativity Works

                Let me break another misconception about creativity, which is that it’s only used to create completely “new” or “original” things. Again, this is far from the truth. Because nothing is ever completely new or original. Everything, including works of art, doesn’t come from nothing. Everything derives from some sort of inspiration. That means that creativity works by connecting things together in order to derive new meaning or value.From this perspective, you can see a lot of creativity in action. In technology, Apple combines traditional computers with design and aesthetics to create new ways to use digital products. In music, a musician may be inspired by various styles of music, instruments and rhythms to create an entirely new type of song. All of these examples are about connecting different ideas, finding common ground amongst the differences, and creating a completely new idea out of them.

                What Really Is Creativity?

                Creativity Needs an Intention

                Another misconception about the creative process is that you can just be in a general “creative” state. Real creativity isn’t about coming up with “eureka!” moments for random ideas. Instead, to be truly creative, you need to have a direction. You have to ask yourself this question: “What problem am I trying to solve?” Only by knowing the answer to this question can you start flexing your creativity muscles. Often times, the idea of creativity is associated with the ‘Right’ brain, with intuition and imagination. Hence a lot of focus is placed on the ‘Right’ brain when it comes to creativity. But, to get the most out of creativity, you need to utilize both sides of your brain–Right and Left–which means using the analytical and logical part of your brain, too. This may sound surprising to you, but creativity has a lot to do with problem solving. And, problem solving inherently involves logic and analysis. So instead of throwing out the ‘Left’ brain, full creativity needs them to work in unison. For example, when you’re looking for new ideas, your ‘Left’ brain will guide you to a place of focus, which is based on your objective behind the ideas you’re searching for. The ‘Right’ brain then guides you to gather and explore based on your current focus. And when you decide to try out these new ideas, your ‘Right’ brain will give you novel solutions outside of the ones you already know. Your ‘Left’ brain then helps you evaluate and tune the solutions to work better in practice. So, logic and creativity actually work hand in hand, and not one at the expense of the other.

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                Creativity Is a Skill

                At the end of the day, creativity is a skill. It’s not some innate or natural born talent that some have over others. What this means is that creativity and innovation can be practiced and improved upon systematically.A skill can be learned and practiced by applying your strongest learning styles. Want to know what your learning style is? Try this test. A skill can be measured and improved through a Feedback Loop, and can be continuously upgraded over time by regular practice. Through regular practice, your creativity goes through different stages of proficiency. This means that you can become more and more creative! If you never thought that creativity was relevant to you, or that you don’t have a knack for being creative… think again! You can use creativity in any aspect of your life. In fact you should use it, as it will allow you to to break through your usual loop, get you out of your comfort zone, and inspire you to grow and try new things. Creativity will definitely give you an edge when you’re trying to solve a problem or come up with new solutions.

                Start Connecting the Dots

                Excited to start honing your creativity? Here at Lifehack, we’ve got a wealth of knowledge to help you get started. We understand that creativity is a matter of connecting things together in order to derive new meaning or value. So, if you want to learn how to start connecting the dots, check out these tips:

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                Featured photo credit: rawpixel via unsplash.com

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