Many of us know the afternoon slump rather well. Your energy levels go down. It’s hard to focus and think.

This article tells you why it happens and how to fight it.

Why Does This Happen? Our Biological Clock
The afternoon sleepies have a lot to do with our biological clock, known as the circadian cycle.

Our biological clock is affected by a variety of things:

• amount and type of light we receive
• body temperature
• release of different hormones; some cause sleepiness while others cause alertness
• the oxygen circulating in our blood

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Our biological clock affects how alert we feel and how sleepy we feel during the 24-hour day. For example, at night, there are changes in our biological clock that make us tired. We receive less natural light, our body temperature lowers, and a hormone called melatonin is released. Our body slows down, which decreases the need for oxygen. All of this together produces sleepiness and, as a result, we sleep.

For many people, there is another natural release of melatonin and drop in their body temperature, and it happens mid-afternoon, around 3 p.m. This drop is not as big as the one we experience at night, but it does make us sleepy. This afternoon sleepiness can affect our focus and mood. Basically, we are in dire need of a nap!

Napping is a very good way to combat the afternoon slump. Researchers have shown that an afternoon nap (a short sleep of no more than 20 minutes) improves our mood, our ability to focus, and our reaction time. If you are fortunate to have the chance to nap in the afternoon, then you should take it when you’re feeling sleepy.

However, many workplaces frown on the afternoon snooze. But don’t despair! There is a natural way to combat your biological clock: physical activity. 

Using Physical Activity to Beat the Afternoon Slump
Physical activity does a lot to help beat the afternoon slump:

• It increases oxygen circulation throughout the body, including your brain.  
• It increases your body temperature, which combats your biological clock.
• It releases adrenalin, which stimulates your brain.
• If you go outside you'll get a shot of sunlight, which also helps to combat mid-afternoon drowsiness.

Taking a physical activity break around 3 p.m. will help you stay focused and work more efficiently.

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So get moving! Here are some handy ways to fight those afternoon blahs:

• Go for a walk during your coffee break.
• Take five minutes to do some stretches at your desk.
• Stand up while on the phone.
• Use your exercise ball.
• Walk over to chat with co-workers rather than send an e-mail.
• Take the long way to the bathroom.
• Climb a few flights of stairs in your building.

Other Things to Keep in Mind
Although your biological system plays a role in the afternoon blahs, there may be other factors making you more sleepy than usual. Here are some of those factors and things you can do to lessen their effect on you.

• Stress level. Stress can increase alertness in some people, but it can also increase sleepiness. If you're under a lot of stress, consider what you can do to decrease the stress in your life.
• Getting enough sleep. The amount of sleep people need varies from person to person, but most us need between seven to nine hours a night. The quality of the sleep is also important, so make sure your sleep is adequate in both quantity and quality. If you aren’t getting enough quality sleep at night, you will be tired during the day.
• Lunch choices. Skipping meals, eating unbalanced meals or drinking alcohol at lunch can affect your energy levels in the afternoon. Have lunches that include at least three of the four food groups. And avoid overeating too. All that extra digestion your body has to do takes energy away from your brain.
• Boredom. If you don’t find your work stimulating, it will be harder to stay focused and alert. If you can, vary your active tasks with your more passive tasks to add variety to your day.

The Team Approach
Many of your co-workers probably feel the afternoon slump too. Get together with your co-workers to come up with strategies for keeping your energy levels up. Here are some ideas to get you started:

• What about a group walk around the office building (including taking some stairs) to liven things up?
• Could you have a walking meeting instead of a sitting meeting? Instead of sitting in a meeting room, walk around the block to discuss your business. The fresh air may help the ideas flow.
• If the lighting in your office is not bright enough, maybe you need to talk to your employer about improving it. We’ve all seen people fall asleep during a movie. Darkness promotes sleep, so get as much sunlight and electrical light as you can during the afternoon.
• Encourage everyone to take their afternoon breaks, and encourage people to get some physical activity during those breaks.

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And finally, workplace policy on naps may be in order. Perhaps your employer might allow afternoon naps and create a place for 20-minute cat naps if enough employees ask for it.

It's normal to get dozy in the afternoon, but all is not lost! Understanding why you get sleepy in the afternoon will allow you to find ways to fight it or help you justify your nap. Perhaps it's just your biological clock ticking away, or perhaps there are some other important factors playing a role. Be aware of what's affecting your body and your energy level. Make sure you get enough sleep, eat a healthy lunch, and fit in some physical activity in the afternoon to help that afternoon slump pass unnoticed.

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Learn More
Alberta Centre for Active Living Physical Activity in the Workplace
This Alberta Centre for Active Living website provides “Stretching @ Your Desk” and “Yoga @ Your Desk” videos, a physical activity tracker and other resources for people looking to find ways to be physically active during their workday.

in motion Energizers
Having a big meeting in the afternoon? Try some of these energizers from the in motion program to liven things up.

Better Sleep Council 
Better Sleep Council Canada offers great tips for getting great sleep.

Tips to Prevent the Afternoon Slump from the American Management Association
Ten tips to prevent the afternoon slump.