After lunch, many people suffer from the midday slump - they are tired and unfocused. But how does the phenomenon arise? And what helps against it?
What is the midday slump?
Most people know it: a moment ago you were enjoying your lunch, then you're back at work and suddenly you're suffering from severe fatigue and lack of concentration. Fortunately, various tips help to overcome this classic midday low, which is also known as postprandial somnolence in technical jargon.
How does the midday low arise?
The midday low has two main causes - the internal clock and the digestive process:
The national clock
The human internal clock coordinates our sleep-wake rhythm. Studies show that the midday slump is essentially caused by chronobiology, and as a result, both our physical strength and our ability to concentrate decrease. We can therefore speak of a natural drop in performance after lunch. For the same reason, many people feel fatigued and have the urge to take a nap after lunch.
Digestion
Even if we don't realize it most of the time, digestion necessitates a lot of energy and hard work from the gastrointestinal system. The food that has been swallowed must be delivered and processed from the esophagus to the stomach. A large amount of oxygen-rich blood goes into the stomach and intestines in order for the nutrients to be taken from the meal and delivered away. However, less blood is available to the brain at this time, causing us to become sluggish and succumb to the noon slump. And the longer it takes to digest a meal that is bigger and larger, the longer it takes to digest it.
What can you do about a midday slump? 7 great tips
Indeed, you can't prevent the general drop in performance afternoon due to your internal clock. But some tips can help trick the brain and overcome the midday slump. These include:
1. exercise
When we're really stuffed, the urge to lie down and sleep is strong. And basically, a nap after lunch isn't wrong either. But: Right after lunch, we should first take a short walk outside. This has two advantages: On the one hand, it stimulates digestion, and on the other hand, our brain needs fresh air to get rid of fatigue and the midday slump.
2. nap
You've done a relaxing lap around the block? Great - then you can now support your body in overcoming the midday slump by taking an additional nap - recently also known as a power nap. Various studies show that two to three short naps per week are good for your health and can prevent diseases such as heart attacks. Important: The nap should not last longer than 20 to 30 minutes, otherwise there is a risk of falling into the deep sleep phase. And from this phase, we are more likely to wake up tired and, in case of doubt, even more tired.
3. drink
A good supply of fluids supports performance. But rather not coffee - because the popular pick-me-up dispels the tiredness of the midday slump unfortunately only for a short time. As soon as the stimulating effect of caffeine has dissipated, you feel even more knackered. So it's better to reach for water or unsweetened teas. The water wakes up the mind and also soothes cravings in between meals.
4. light meals
It doesn't always have to be schnitzel, French fries, or currywurst. Instead of stuffing their bellies with greasy food, working people should opt for light meals. Fatty foods contain a lot of tryptophan and have a soporific effect. Salads, vegetable dishes, or lean meat do not lie like a stone in the stomach - and are easy to digest. Also, the meal should not be too large. This makes it easier to prevent a midday slump. 5.
5. ventilate well
For our body and brain to be optimally supplied with oxygen and for us to be able to work in a relaxed manner, we also need a good indoor climate. That's why we should ventilate as soon as we get back to work. If possible, open the window fully for about five minutes. This way, the stuffy air in the room can be exchanged with the fresh air from outside and the midday slump doesn't stand a chance!
6. brain jogging
To boost our performance again and put the brain into work mode, we can also do some brain jogging at the end of the break time. Classic crossword puzzles or word game apps on your phone are great for this, for example.
7. dancing
Our circulatory system can also sag due to the midday slump. To get it going again, dancing helps: Just turn on some appropriate music, shake out your arms and legs, and gyrate your shoulders and hips. After just a few minutes, you'll feel more alert and fit.
Tip: Yoga can also help against the midday slump. Try Hatha Yoga or Bikram Yoga, for example. Are you still tired all the time? We'll explain what helps here.
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