Midday low: tiredness at lunchtime

How does a midday low develop? 

The midday low (postprandial somnolence) is also colloquially known as a schnitzel or soup coma. 

This is the typical tiredness and lack of energy that reaches its peak at around 2 pm. During this time, we find it particularly difficult to concentrate and work efficiently.

Each of us has our own personal and natural performance curve, which behaves and fluctuates differently throughout the day - highs and lows can alternate greatly.

➤ Even though biorhythms vary, most people experience a general low in the afternoon. 

This is because the food eaten at lunchtime has to be digested, which in turn consumes energy. After lunch, our body is busy digesting the food in our stomach and absorbing the nutrients it contains. The gastrointestinal tract is supplied with more blood, which means that less oxygen-rich blood is available for our brain. 

The result: we feel tired and our concentration wanes.

What can you do to combat a midday slump? 

Various things can be done to combat tiredness after lunch and help to flatten the falling performance curve as much as possible. 

1. eat healthy foods. 

The heavier and greasier the food, the more energy is needed to digest it and the more time it takes. It is therefore better to avoid schnitzel, chips and the like. Instead, it is advisable to eat a balanced, healthy meal and consume macronutrients, i.e. long-chain carbohydrates, proteins and healthy fats. 

2. don't forget to drink! 

Sufficient fluid intake is extremely important for our body's health. Our bodily functions require a regular supply of fluids - if you don't drink enough, non-essential functions are shut down and our ability to concentrate and perform suffers as a result. 

You should therefore drink plenty of still water.

And be careful! The caffeine contained in coffee seems to be a good solution to combat the midday slump - but it causes steep performance peaks that unfortunately don't last long. 

3. use natural stimulants. 

Of course, you can also find suitable aids in nature that can help you gain new energy and have concentration-enhancing effects. These food supplements are also a good substitute for coffee.  

• Ashwagandha

Ashwagandha (sleeping berry) is a medicinal plant and is primarily known from Ayurvedic medicine. The sleeping ber ry belongs to the adaptogens. This is the name given to all plants that naturally balance hormone levels, thereby positively influencing the body's stress reactions and providing new energy. Ashwagandha can also be taken to overcome the midday slump.

• Maca root 

The maca root has various health benefits and is also an adaptogen. The fatty acids contained in the root support brain functions and thus analytical abilities, cognitive performance and rational thinking. The powder therefore has a performance and energy boosting effect, which is due to the fact that the root stabilizes our blood sugar levels. 

• Ginkgo Biloba

Ginkgo Biloba improves blood circulation and thus also the oxygen supply in the brain. This allows the brain to perform its complex functions better and concentration increases again. Researchers have found that taking the preparation increases memory performance and concentration in the brain and that the nerve cells become better connected again. 

• Rhodiola Rosea

Is an effective adaptogen that provides relief from stress and fatigue. A Swedish study carried out in 2009 showed that repeated intake of Rhodiola Rosea had an anti-fatigue effect. It also improved mental performance and the ability to concentrate. 

4. exercise in the fresh air. 

To promote concentration, it is important to have enough oxygen. That's why it's good to take a short walk in the fresh air after lunch. This allows the oxygen tank to be better replenished and concentration increases again. 

The movement also helps to stimulate blood circulation and therefore blood flow. Now you can take a deep breath and supply your digestive system and, above all, your brain with more oxygen.  

If you don't want to go outside, try a proper oxygen exchange by airing the room and doing a few stretching exercises. 

5. why not try a power nap? 

Studies have shown that so-called power naps are effective naps that can increase performance by up to 35%. However, it is important to bear certain things in mind. Firstly, the midday nap should only last around 20 minutes. The reason for this is obvious: the deep sleep phase has not yet been initiated, making it easier to wake up. 

With a longer sleep time (from around 30 minutes), waking up can be very difficult and you can expect to be sleepy for up to an hour. This negates the positive effect of the power nap. The power nap has such a performance-enhancing effect because the body rests. This allows the body to recover passively. 

Give your brain a boost by trying out one of our five tips for your next midday slump.

 

Sources (in English): 

Gonzales, G. F., Gonzales, C., & Gonzales-Castañeda, C. (2009). Lepidium meyenii (Maca): a plant from the highlands of Peru--from tradition to science. Forschende Komplementarmedizin (2006), 16(6), 373–380.doi:10.1159/000264618 

Milner, C. E., & Cote, K. A. (2009). Benefits of napping in healthy adults: impact of nap length, time of day, age, and experience with napping. Journal of sleep research, 18(2), 272–281.doi:10.1111/j.1365-2869.2008.00718.x

Olsson E. M., Von Schéele B. & Panossian A. G. (2009, February). A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue.  Planta Med, 75(2):105-12, doi: 10.1055/s-0028-1088346

Singh, N., Bhalla, M., de Jager, P. & Gilca, M. (2011). An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. African Journal of Traditional, Complementary, and Alternative Medicines: AJTCAM, 8(5 Suppl):208-13, doi: 10.4314/ajtcam.v8i5S.9

Wesnes, K. A., Ward, T., McGinty, A., & Petrini, O. (2000). The memory enhancing effects of a Ginkgo biloba/Panax ginseng combination in healthy middle-aged volunteers. Psychopharmacology, 152(4), 353–361.doi:10.1007/s002130000533