Millions of American workers have very productive mornings, catching up on emails, making service calls, attending meetings, and completing projects from the day before. Then the clock strikes noon, and they break for lunch. They return to work often feeling tired, drained and less than productive. While the morning was filled with efficiency, now energy is plummeting fast, and the afternoon slump has set in.
Feeling alert can be critical to your job performance and your job security. So it's important to know what causes afternoon drowsiness and what you can do about it.
You are what you eat.
When you eat, energy is diverted to the stomach for digestion, leaving less energy for your brain. The heavier the meal, the more energy is needed to digest it.
The combination of foods you consume makes a difference, too. For example, meat and starches in combination are slow to digest, which eats up more energy. Including fruit or fruit juice with a meal will greatly increase digestion time as well. So it's better to have fruit or fruit juice at least 30 minutes before or 2 1/2 hours after a meal. Eating a lighter lunch and chewing thoroughly will speed digestion.
It's in your blood.
Anemia is caused by insufficient red blood cells and is a well-known contributor to fatigue. Anemia can result from a vitamin B12 or folic acid deficiency, or from a low thyroid condition. And of the 180 most commonly prescribed medications, 61 percent of deplete folic acid, 70 percent deplete vitamin B12 and the majority actually deplete both. Taking a high-potency vitamin B-complex, such as B-100 along with 50 mg of Coenzyme Q10, twice a day (when you get up and at noon) can help maintain your energy level and prevent fatigue throughout the day.
Levels too low?
Dehydration, low blood sugar (hypoglycemia), insufficient oxygen, or a low thyroid (hypothyroid) can all influence your mental capacity — and your ability to remain alert. Hypothyroidism is surprisingly common, but it's also the most misdiagnosed or improperly treated condition. Thyroid function influences how efficiently food is metabolized and oxygen is utilized. The most common symptoms associated are fatigue, depression and inability to concentrate — all critical to our performance. Although it most commonly affects women, a significant number of men also contract the disease.
Blame it on the meds.
If you find it difficult to stay awake at times and take medications, that could very well be your problem. Of the 200 most prescribed medications, 175, or 87.5 percent, list "fatigue" or "drowsiness" as possible side effects.
Get some sleep.
Insufficient sleep is a real concern for every employee because it can lead to industrial accidents and other work-related errors. During sleep, the demand for our resources is greatly reduced, allowing healing and regeneration to take place. Thus we will be healthier and more productive if we get adequate sleep. Surprising as it might seem, you won't accomplish more by sleeping fewer hours because you will actually be less productive during the day.
If insomnia is a problem, avoid diet soft drinks containing aspartame. They can block the formation of melatonin and serotonin in the body and thus contribute to insomnia and depression. Some people drink alcohol to relax in the evening. Although they may fall asleep easily, they don't stay asleep and normally wake up between 2 and 4 a.m. Excessive alcohol or drugs, including antidepressants and anti-anxiety medications, inhibit important REM sleep, when the most regeneration takes place. Some people claim tobacco calms them, although nicotine actually mimics the effects of adrenaline, promoting insomnia. Hunger can definitely disturb your restorative sleep; a protein snack before retiring should help. Taking 6 mg of melatonin before going to sleep also increases your chances of getting a good night's rest.
Get motivated.
Your attitude plays an important role in warding off fatigue. Nothing contributes to drowsiness faster than boredom, which can often be eliminated with a minor attitude adjustment. And avoid stress whenever possible. It uses up a huge amount of energy.
Motivation and performance play an important role in your company's success — and your job security. So aim for an upbeat attitude, and be a team player. It's amazing how rapidly time passes when you develop the proper attitude.
FOLLOW THE PRESCRIPTION
By incorporating these recommendations, your afternoons can be every bit as productive as your mornings, and rather than "crashing" after work, you can spend quality time with your friends or family as well.
