How to avoid the slump everyone falls into

What is the midday slump?

The midday slump, also called postprandial somnolence, describes the general tiredness that occurs after lunch and is often experienced as a drop in performance. Many people confuse this tiredness with too little sleep the night before. Common signs include increased yawning, a feeling of lethargy, lack of drive and a noticeable decline in physical and mental performance. Reaction times can also slow and brief microsleeps may occur.

Heavy, fatty meals can intensify the midday slump because the stomach needs more time and energy for digestion. Interestingly, recent studies show that it is not necessarily carbohydrates but rather proteins and salt that favour the onset of the midday slump. Foods high in protein and carbohydrates can lead to greater tiredness than others.

Why do we get a midday slump?

The biorhythm, the human internal clock, ticks individually for everyone. Still, our sleep–wake rhythm contains regular phases during which we are particularly active and times when body and mind need to rest and recover. The midday slump typically occurs between 12 and 15:00, regardless of individual chronotype, according to sleep researcher Jürgen Zulley. This phenomenon is controlled by hormones and neurotransmitters that each follow their own day-night cycles and lead to varying states of alertness, strength and concentration, as sleep researchers, physicians and biologists have long demonstrated.

The midday slump is therefore biologically determined and completely normal. It occurs in everyone, whether they eat lunch or not. Eating can amplify tiredness because the body needs extra energy for digestion, but even when fasting at midday, the slump remains.

Why can diet make the midday slump worse? After eating, the digestive tract demands a considerable amount of energy, which is drawn from the rest of the body or concentrated in the region that needs it most. This leads to a restriction of physical and mental activity. The blood used for digestion is not available to the brain in sufficient quantity, which can negatively affect concentration. Studies show that two main factors are responsible for the midday slump: fluctuations in blood sugar due to food intake and the strenuous digestion of “heavy” foods, which often leads to increased tiredness. Some research also suggests that the increased production of serotonin after eating may play a role in the onset of the midday slump. Serotonin is a neurotransmitter involved in regulating mood and the sleep cycle.

What should you not use to counter the midday slump?

You should not resort to energy drinks, caffeine tablets or alcohol to fight the midday slump. Although they promise a quick energy boost and can activate you short-term, they often result in an even stronger performance drop once the effect wears off.

Coffee is particularly popular after the lunch break because the caffeine provides another energy kick. Since too much caffeine can have the opposite effect, it is important to limit intake. Excessive caffeine consumption can not only negatively affect the remainder of the workday but also disturb sleep. It is recommended not to drink more than three regular cups of coffee per day and to limit consumption after 16:00.

What to watch for at lunch?

The duration and severity of tiredness after a meal depend somewhat on its fat content, because fatty meals remain in the stomach longer and require more digestive work. High intake of carbohydrates can also cause a rapid rise in blood sugar followed by a drop, which can lead to further tiredness. Therefore, a healthy lunch with a low carbohydrate content or reduced calories can be sensible to avoid the midday slump.

For those who enjoy hearty meals, it is advisable during working hours to avoid hard-to-digest products and instead prefer lighter foods. Choosing lighter alternatives such as boiled potatoes instead of fries, wholegrain pasta instead of white-flour pasta and low-fat, unbreaded fish instead of heavy meat can help reduce tiredness.

Some foods such as meat, legumes, cheese, eggs and cream sauces contain tryptophan, which is converted into serotonin in the body. Serotonin affects not only mood but also the sleep–wake rhythm and appetite. An increased serotonin level can lead to deep relaxation but also drowsiness, so a conscious choice of foods is important to minimise the midday slump.

Why does a powernap help with tiredness?

Studies have shown that powernaps, i.e. targeted short sleep breaks, can increase performance by up to 35%. The short rest allows the body a passive recovery, which positively affects concentration, memory, creativity and physical performance.

Scientific investigations have shown that powernaps have many positive effects. Pilots, for example, were more alert and responsive after powernaps. Powernaps can help prevent accidents due to fatigue, solve complex problems and reduce the risk of cardiovascular disease.

Nevertheless, sleep researchers do not yet know exactly why powernaps work so well. It is suspected that certain processes in the body can be downregulated during the powernap, such as the accumulation of metabolic by-products like adenosine, which causes tiredness, or the reduction of stress hormones. This can help calm the cardiovascular system and promote memory processes.

How long should a midday nap last?

An optimal powernap should last about 20 minutes, because during this time the deep-sleep phase is usually not reached and waking up is therefore easier. Studies show that a short 20-minute sleep provides more energy than 20 minutes of longer morning sleep. Interestingly, even half an hour of midday sleep can reduce the risk of a heart attack by 37%, according to a study by the medical school in Athens. Further investigations at the Vienna Institute for Sleep–Wake Research have shown that even short sleep phases of 3 to 10 minutes can increase attention and improve mood.

Experts advise against sleeping longer than 30 minutes to avoid entering deep-sleep or REM phases, which can result in increased drowsiness after waking. In addition, there is a risk that a midday nap will interfere with falling asleep in the evening and nocturnal sleep if taken too late in the afternoon.

For an effective powernap it is advisable not to lie down in bed but to rest on a sofa or recliner and not to darken the room completely to make getting up easier afterwards. It is also important to withdraw to an undisturbed place and possibly set the phone to silent to make optimal use of the rest period.

What can you do about a midday slump? The best tips

• Walk for 15 minutes to get the circulation going. If this is not possible, longer routes within the office can be an alternative. Look for opportunities to add some movement during working hours. Maybe there is a task that requires some physical activity and allows you to move around the office. Even short walks or getting up and walking around can help promote circulation and boost energy. 
• A short powernap of just ten minutes can already help recharge energy reserves. If desired, the nap can be extended up to 30 minutes. However, it is recommended not to sleep longer during the day, as this may increase the risk of feeling even more tired afterwards. Occupational health experts recommend a short nap of 20 to 30 minutes after eating during the lunch break.
• Adequate overnight rest, ideally about eight hours, can definitely help alleviate the midday slump. If you sleep enough at night, you are less likely to fall deeply into the midday dip.
• It is advisable to consume foods with a low glycemic index (GI). The GI indicates how much a food affects blood sugar. Foods with a low GI lead to less pronounced fluctuations in blood sugar, which helps reduce post-meal tiredness. Additionally, a low-fat diet is recommended. The less fat in the diet, the lower the likelihood of strong tiredness after meals.
• It is advantageous to spread meals throughout the day and have several small meals instead of three large ones. This eases the stomach, as it digests more often but in smaller amounts each time. Thus, during digestion more blood is available to the brain and the midday slump is less pronounced. To further support the brain, consider brainfood like fruit and nuts, which contain important nutrients and boost mental performance.
• Reactions to different foods can vary from person to person. A food diary noting the exact lunch and its effects on energy levels can help better understand your metabolism. With this insight you can adjust your diet and choose foods that have a smaller impact on energy levels.
• Essential oils like peppermint or China oil have an invigorating effect on body, mind and spirit. If you are experiencing the midday slump, a brief sniff of these oils can work wonders. The fresh, stimulating effect of these essential oils helps you feel more awake and energised quickly.
• Cold water on the face can work wonders, as can wetting the arms, neck and décolleté. This simple measure immediately makes you feel fresher and more awake. Additionally, a few drops of rosemary oil can be used to intensify the invigorating effect and increase alertness.
• If you prefer to move less during the break, you can bridge the midday slump with brain exercises. Crosswords, sudokus or brainteasers and logic puzzles are effective methods to stimulate the mind and stay alert. In a short break it is advisable to start with lighter tasks like answering emails to gently rebuild concentration. These mental exercises help improve cognitive performance and reduce feelings of tiredness.
• Try a daylight lamp on your desk. Studies suggest that bright light, also called phototherapy, can help prevent or at least reduce midday sleepiness. The bright light of the lamp simulates natural daylight and can thus increase alertness and energy levels.
• Ashwagandha can also be taken to combat the midday slump. This plant belongs to the adaptogens, which naturally balance the hormonal system. Through its action it can positively influence the body's stress responses, leading to renewed energy and increased alertness. Ashwagandha helps the body cope better with stress and thus promotes a more stable energy level during the day.
• The maca root is also an adaptogen. The fatty acids contained in the root support brain functions and the improvement of analytical abilities, cognitive performance and rational thinking. Maca powder therefore has a performance-enhancing and stimulating effect. The reason is that the root helps stabilise blood sugar, which results in a steady energy supply and increased mental alertness.
• Ginkgo biloba improves circulation and thus the oxygen supply to the brain, which boosts cognitive functions and concentration. Researchers have found that taking this supplement improves memory performance and promotes neuronal connectivity, thereby increasing overall mental performance.
• Rhodiola rosea is an effective adaptogen that relieves stress and fatigue. A Swedish study showed that repeated intake of Rhodiola rosea has an anti-fatigue effect. It was also found that mental performance and concentration were improved by taking it.

The midday slump is an everyday phenomenon that affects many of us, but there are many ways to counter this energy dip. From powernaps and healthy eating to adaptogens like Rhodiola rosea and Ginkgo biloba, there are various approaches to escape the fatigue spiral. By using and applying these strategies we can not only overcome the midday slump but also increase our productivity and tackle the rest of the day with renewed energy.