Status: 15.01.2024, 15:45 PM
By: Marco Blanco Ucles
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After lunch, many people feel exhausted at work. There are a few tricks to fight the midday slump.
You're probably familiar with the situation: shortly after going to the canteen with your work colleagues, you suddenly lack all energy, you feel tired and exhausted. This condition is referred to by many people as a midday slump. If you experience this every day, you should think about changing something in your processes to increase your productivity in the workplace. That's why we have five tips for you to skilfully avoid the midday slump.
1. Exercise after lunch
After eating, taking a short walk around the block will help you fight fatigue. The fresh air activates your energy reserves and clears your head. But it doesn't even have to be a walk to wake you up. Sleep researcher Jürgen Zulley from the University of Regensburg explains: "It can also be enough to do a few gymnastics exercises or yoga exercises at work or to go to a colleague within the company and discuss something with him instead of calling or emailing him."
2. Short nap
This is a tool that by no means all employees can integrate into their everyday work. If it is feasible for you, you should take 20 to 30 minutes after eating for a short nap – often called a power nap. However, the rest phase should not last longer under any circumstances, warns the Federal Institute for Sports Science: "It is recommended to set an alarm clock or timer so that a 30-minute sleep phase is not exceeded - to avoid deep sleep phases." By the way: In Japan, nodding off in public spaces, the "inemuri", is not only widespread, but also accepted.
Fatigue at work is not uncommon. With a few tricks, you can avoid or overcome the midday slump. © PhotoAlto/IMAGO
3. Drink enough fluids
Many people often don't think about drinking enough during working hours. The result can be, among other things, bouts of fatigue. More and more employees are setting timers during work to remind them to drink enough. Water or unsweetened teas are best suited for this. You should drink at least two liters of fluids throughout the day.
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4. Vitamins in lunch
Even if you often don't even notice it, your body works hard to digest the food during the lunch break, which should not last too long in the best case. The fattier your meal was, the harder it is for digestion. Therefore, it is better to focus on light meals such as salad or rice dishes at lunchtime. Above all, it is important that you consume vitamins and minerals – these will keep you fit and efficient.
5. Regular ventilation
Especially if you are sitting in an office with several people, you should take the tip to heart to ventilate the room regularly. Every human being emits carbon dioxide when exhaling. The higher the level of carbon dioxide in the room becomes, the more the concentration in that room decreases. Therefore, it is advisable to ventilate regularly even in winter. The lunch break would be a good time to give the room a greater amount of fresh air.