Midday low
7 great tips against tiredness
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After lunch, many people suffer from lunchtime depression – they are tired and unable to concentrate. But how does the phenomenon come about? And what can be done about it?
What is the midday low?
Most people know it: you have just enjoyed your lunch, then you are back at work and suddenly suffer from severe fatigue and difficulty concentrating. Fortunately, various tips will help you to avoid this classic midday low which is also known in technical terms as postprandial somnolence.
How does the midday low come about?
The midday low has two main causes – the internal clock and the digestive process:
The internal clock
The human internal clock coordinates our sleep-wake cycle. Studies show that the midday low is mainly caused by chronobiology and that both our physical strength and our ability to concentrate decrease as a result. So one can speak of a natural drop in performance after lunch. For the same reason, many people experience fatigue and an urge to take a nap after their lunch break.
Digestion
Even if we hardly notice it in most cases: digestion requires a lot of energy and requires hard work from the gastrointestinal tract. The food ingested must be transported from the esophagus to the stomach and processed. So that the nutrients can be extracted from the food and transported away, a lot of oxygen-rich blood flows into the stomach and intestines. But this also means that less blood is available to the brain at this time – we become sluggish, the midday low sets in. The following applies: the heavier and larger the meal we eat, the more hours digestion takes.
What can you do about a midday low? 7 great tips
It is true that you cannot prevent the general decline in performance after noon due to the internal clock. But a few tips can help outsmart the brain and get out of the midday slump. These include:
1. Movement
When we're really fed up, the urge to lie down and sleep is great. And in principle, taking a nap after the lunch break is also not wrong. But: Immediately after eating, we should first take a little walk outside. This even has two advantages: On the one hand it stimulates digestion, on the other hand our brain now needs fresh air, to be able to drive away the tiredness and thus the midday low.
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2. Afternoon nap
Did you take a relaxed lap around the block? Great – then you can support your body in overcoming the lunchtime low with an additional nap – now 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, for example. Important: The afternoon nap should not last longer than 20 to 30 minutes, Otherwise there is a risk of falling into deep sleep. And from this we wake up rather exhausted and, if in doubt, even more tired.
3. Drink
A good supply of fluids supports performance. But it's better not to have coffee – because the popular pick-me-up will unfortunately only drive away the tiredness of the midday low for a short time. Once the stimulant effects of the caffeine have gone, you will feel even more broken. So: Better to use water or unsweetened tea. Water awakens the mind and also soothes the cravings in between.
4. Light meals
It doesn't always have to be schnitzel, french fries or currywurst. Instead of filling your stomach with fatty foods, working people should opt for light meals. Because: Fatty foods contain a lot of tryptophan and have a drowsy effect. Salads, vegetable dishes or lean meat do not lie like a stone in the stomach – and are easy to digest. In addition, the meal shouldn't be too big. This makes it easier to prevent the midday low.
5. Ventilate well
So that the body and brain are optimally supplied with oxygen and we can work in a relaxed manner, we also need a good indoor climate. Therefore, as soon as we get back to work, we should ventilate the room. To do this, open the window all the way for about five minutes if possible. In this way, the stuffy air in the room can be exchanged for the fresh air from outside and the midday low has no chance!
6. Brain jogging
To get our performance going again and put the brain into work mode, we can also do some brain jogging at the end of the break. Classic crossword puzzles, for example, are suitable for this or word game apps on the phone.
7. Dancing
Our circulation can also sag from the midday low. To get it going again, dancing helps: Simply turn on suitable music, shake out your arms and legs, and let your shoulders and hips circle. After just a few minutes, you will feel more alert and fitter.
Tip: Yoga can also help against the midday low. For example, try Hatha Yoga or Bikram Yoga. Are you still tired all the time? We explain what helps against this here.
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