7 ways to overcome afternoon fatigue

You've probably heard the saying 'The barrier between ordinary people and successful people is the innate difference in energy,' right?

Especially at noon when I feel lethargic and ethereal, but when I turn around and see my boss still glowing with energy and vitality, I can't help but exclaim in my heart:She deserves to be a successful person! "But in fact, afternoon fatigue and lack of energy may just be a small adjustment to your dietary and lifestyle habits.

Why do you feel sleepy after eating?

It's actually normal to feel sleepy after lunch, possibly due to these reasons:

Eating too much in one meal. Rushing in the morning without having breakfast makes it easy to overeat during lunchtime. Allocate a large piece of limited resources to the digestive system for digestion, leaving less for the brain. Therefore, it is normal to feel a bit drowsy after lunch.

The dietary combination is unreasonable. What did you eat for takeout at noon? Is it the yellow braised chicken rice with missing vegetables again? Having only carbohydrates and protein in one meal can indeed make people feel more tired. Proteins are rich in tryptophan, which can help the body produce serotonin that promotes sleep. If accompanied by a large intake of carbohydrates at this time, insulin levels will rise, which will stimulate muscles to absorb more tryptophan, further increasing the absorption of tryptophan and naturally causing drowsiness.

Decreased blood sugar leads to drowsiness. Having a big lunch, especially if the food is mainly composed of easily digestible carbohydrates, can cause a rapid increase and then decrease in blood sugar levels, which can also lead to fatigue and drowsiness to some extent.

sleep debt. Sleeping too late the night before can disrupt the body's circadian rhythm due to insufficient sleep. This may also cause mental exhaustion the next day, feeling more tired in the afternoon than usual.

7 ways to overcome afternoon fatigue

By understanding the possible reasons for afternoon fatigue, we can reshape our energy through further adjustments to our dietary and lifestyle habits.

Here are 7 ways to overcome afternoon fatigue for everyone. Collect and learn now!

Eat less and eat more. Change the three big meals a day to three small meals with two points. Eating three meals until 70-80% full, with carbohydrates, protein, and dietary fiber in each meal, can reduce the drowsiness caused by limited resources being fully mobilized to the digestive system, and make energy supply more sustainable;

The addition of small Dim sum such as fruits and nuts between meals will also help people replenish energy between long meals.

Drink enough water. Adequate drinking water can help nutrients and oxygen circulate better in the blood, increase circulating blood volume, help maintain stable blood pressure, and reduce drowsiness. It is not recommended to drink caffeine rich drinks such as coffee and milk tea in the afternoon when feeling tired. Caffeine can refresh you, but it achieves a "false wakefulness" by inhibiting the action of adenosine (a substance that promotes relaxation of neural activity), delaying the body's perception of fatigue, and does not improve the actual level of fatigue in the body.

Get enough sleep at night. Everyone needs different amounts of sleep, but generally within the range of 7-9 hours. If you feel tired and exhausted the next day after staying up late, it may be a warning from your body that you haven't slept enough. You can try going to bed half an hour early at night, keeping your electronic devices away, lying down and focusing on your breathing. Maybe you'll fall asleep soon.

Take a nap at noon. If you have a long working day, taking a 15-30 minute lunch break can greatly reduce fatigue. If you are worried about oversleeping and waking up feeling more sleepy, you can rely on taking a nap or doing a 15 minute sleep meditation. Half awake and half asleep can also have a resting effect.

Get up and take a walk. The hazards of prolonged sitting will not be elaborated. Getting up and walking every 40-90 minutes can promote blood circulation and help muscles relax. Meanwhile, paying attention to different things or landscapes can also inject new vitality into oneself.

Sunbathe. The bright incandescent bulbs in the office cannot compare to the natural sunlight. Staying in the office for a long time and feeling drowsy, going out to bask in the sun can not only supplement vitamin D, but also make you feel energized again.

Chewing sugar free gum. Not only because chewing gum has a refreshing taste, it can make people feel as if their brain has become fresher; Chewing can also stimulate the nervous system of the mouth and brain, allowing blood to flow to the brain and promoting wakefulness and alertness. From this perspective, chewing anything is fine, but Little Chestnut recommends sugar free chewing gum as it has less calorie burden compared to other snacks.

However, be careful not to chew gum too frequently for a long time, as it may cause tension in the jaw joints or digestive problems.