![]() ![]() As we’ll see in the next section, you can use this to your advantage when you’re trying to break out of the afternoon slump and get back to work. However, there are environmental factors that can influence your circadian rhythm, including temperature and sunlight. Therefore, you can’t get rid of the afternoon slump entirely it’s always going to happen to some degree. The circadian rhythm is more or less set by your body’s biology. This is part of your body’s natural circadian rhythm, which is the “internal clock” that helps keep your sleep cycle aligned with the day and night cycle. What Causes the Afternoon Slump?īefore we examine ways to overcome the afternoon slump, we need to understand what causes it in the first place.Īccording to the Sleep Foundation, it’s quite normal to feel a dip in energy between 1 and 3 pm. But there are some things you can do to make it less severe, as well as break out of it when it happens. ![]() So is there any hope? Can you overcome the afternoon slump, or is it an inevitable scourge on your productivity?Īs you’ll see below, the afternoon slump is mostly natural. It can be a killer for your motivation and productivity, especially if you still have important work to do. It’s called the afternoon slump, and people across the world deal with it every day. If you’ve experienced this feeling, you’re not alone. Your eyes are drooping, your mouth is yawning, and you feel like you could go back to bed even though it’s still light outside. This can include a gentle bedtime yoga sequence or a warm bath, diffusing essential oils, or cuddling under a weighted blanket for some physical support.It’s 3 pm, and the very last thing you want to do is work. If you're feeling tense, it's likely you'll end up tossing and turning when it's time to get some shut-eye, so identify relaxation techniques that actually work for you and implement them into your nightly routine. One of the best tips for getting great sleep is to acknowledge and address your stress levels. Once you've settled into bed, take pen to paper and dump it all out before your head hits the pillow. Writing in a journal can help clear your mind. Falling asleep can be a challenge if your mind is racing with a million different thoughts. Investing in one of the best sound machines on the market can majorly improve your sleep quality by drowning out any unwanted (or a lack of) sound so you can snooze through the night. Is your neighbor's dog particularly rowdy after dark? Maybe city traffic is causing you to stir, or silence gives you the creeps. Food is fuel and is meant to give you energy, and sweets before bed are bound to keep you up at night (not to mention give you some funky dreams). Ditch sugary ice creams and processed treats in favor of sleep-promoting snacks like yogurt bark and golden milk. If you can't power down your devices completely (i.e., if your phone is your alarm), it's important to, at the very least, limit your usage before bed, as blue light can throw off the body's circadian rhythm, preventing you from falling or staying asleep. ![]() According to the National Sleep Foundation, the ideal temperature for quality sleep is between 60 and 67 degrees Fahrenheit. Fight it, and you're likely to experience suboptimal sleep, warns Sanam Hafeez, PsyD, an NYC-based neuropsychologist and the director of Comprehend the Mind. That way, your circadian rhythm will stay regulated, resulting in consistent and sound sleep. Ideally, you want to schedule your bedtime and wake time based on your chronotype. may find their biology is working against them because their melatonin (sleep hormone) hasn't worn off and won't until 7 or 8 a.m., Breus explains. For example, a night owl who sets their alarm for 6 a.m. ![]() Someone who is struggling to figure out how to wake up when tired in the morning is likely working against their circadian rhythm. It's an inherent quality and affects all parts of your daily life, including your appetite, core body temperature, productivity window, and even your ideal time for sex. "A chronotype is your body's natural disposition to be awake or asleep at certain times," Breus explains. They're also telling of your chronotype-whether you're an early bird or a night owl. Together, your circadian rhythm and biological clock determine when you feel tired, when you feel most awake, and how much rest your body needs to function most optimally. ![]()
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