Every day it's the same. After a big breakfast, around 3-4pm... BAM, energy crash. You struggle to keep your eyes open, struggle to concentrate, and you almost fall asleep on your keyboard. Nothing helps, you desperately dream of a little, just a mini nap. Did you know that young people under 30 are the most prone to energy crashes? Probably because of the fast-paced life we lead every day of the week. And the worst part is, just a few hours later, at the end of the day, we're bursting with energy. Here are 8 tips to avoid dozing off at the fateful hour.
Know that it's normal
Our circadian rhythm teaches us that our bodies are naturally programmed to feel sleepy around 2-3pm. Some countries are just lucky enough to have siestas... But there are certain factors that worsen our case. Here they are.
Sleep at night
If you feel sleepy during the day, it simply means that you're not getting enough sleep at night. Try to fall asleep before midnight occasionally, and avoid alcohol or heavy meals that interfere with restful sleep. If you tend to struggle with insomnia, try exercising!
Enjoy a good breakfast
Skipping breakfast causes a significant loss of energy that you'll feel throughout the day, even with a good breakfast. Even if you're on a diet, don't skimp on cereals, fresh fruits, whole grain bread, yogurts... You'll burn all those calories during the day anyway.
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Eat sweet (but not sweet treats)
Sugar, we all know it: it boosts you up! To avoid the post-breakfast slump, the pros advise not to combine fat and sugar. Pasta (without too much cheese, of course), lentils, rice, and fruits... you can indulge yourself. However, sweet treats will give you a quick energy kick followed by an even more severe crash a few hours later. Okay, fine, we'll allow you a square of dark chocolate.
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Avoid the glass of wine
A glass of red wine at lunch relaxes you! But a little too much... Don't forget that alcohol is a depressant. So it makes you sleepy.
Get some fresh air, move around
Take a short walk outside. If you don't smoke, make the effort to take a 15-minute break to walk to the nearest supermarket and treat yourself to a small banana. But be careful: move quickly before you hit the real slump, otherwise you might be stuck to your chair.
The power nap
In case of extreme emergency, allow yourself a quick nap.This. You are lucky to have a dormitory (or a super comfortable sofa) in your offices? Take advantage of it to take a 20-minute power nap. Just be careful, if you have trouble sleeping, it can delay falling asleep at night. Otherwise, it's the best. A little mocha, anyone? Well, it may seem simple, but a little caffeinated espresso is never a bad idea to wake up your brain.
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Bonus: Stay away from the heater
It's cold, but warmth makes you sleepy. Proof: just look at our community manager's latest post (snuggled up to the radiator with a coat on...)