How to Beat the 3 O’ Clock Sleepys

What happens at 3 O’clock that makes me feel like I have just been hit over the head with a pillow from the sand man? I can work productively all morning, have lunch and still do pretty well until about 2 or 3 when all I can think about is taking a nap.

Common causes for afternoon fatigue:

  • After eating lunch, an increased amount of energy will be diverted to the stomach for digestion, leaving less energy for you brain.
  • What you eat for lunch matters. From Exchange Morning Post: “For example, meat and starches in combination are slow to digest. Then, eating fruit, or drinking fruit juice with a meal, will greatly increase the digestion time as well. Thus, fruit or fruit juice should be consumed at least 30 minutes before, or 2 ½ hours following a meal. Eating a lighter lunch, and chewing thoroughly, speeds up digestion.”
  • Anemia – Check with your Dr, but if you are anemic you will feel tired most of the day.
  • Low Thyroid – Again check with your Dr, the most common symptoms associated with a hypothyroid condition are fatigue, depression and inability to concentrate.

What can you do to beat the fatigue?

  • Take an walk. On your break take a quick walk around the neighborhood, boosting your energy level and helping you finish off the work day fully awake.
  • Deep Breathing. Most people breath very shallow, which tires you out, and reduces your stamina and endurance. Deep breathing releases stress and will help you get to that 5 O’clock hour with ease.
  • Sniff some essential oils. From Associated Content: “There are certain scents that can give you an immediate lift. Rosemary, peppermint and orange peel are three scents that are good fatigue busters for the four o’clock fade.”
  • Refuel with a Healthy Snack. When blood sugar is low and you need to refuel, check out the healthy snack recipes from Snacks to beat brain drain instead of hitting the vending machine which can lead you down the wrong path.

I have not personally tried all of these but I can attest to the deep breathing and how important it is to take deep breaths. I was amazed at the difference it made in my daily routine to stop and intentionally think about taking deep breaths.

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