Why you crash after lunch, and 7 ways to beat it

01It is not only the food

Almost everyone feels a drop in alertness in the early afternoon. Sleep researchers call it the post-lunch dip, and it happens even when people skip lunch. Your circadian rhythm has a small trough in the early afternoon, on top of the "sleep pressure" that has built up since you woke.

A heavy, refined-carb lunch can make it feel worse, and a short night's sleep makes it much worse. The good news is that it passes, and a few habits make it shorter.

02Seven things that help

1. Eat a lighter lunch. Protein, vegetables and some whole grains rather than a large plate of rice or naan.
2. Walk for 10 minutes. Daylight and movement are some of the quickest wake-up signals you can give your body.
3. Drink water. Mild dehydration feels a lot like tiredness, especially in Indian summers.
4. Time a small caffeine dose. Take it as the dip starts, around 1:30 to 2:30 pm, and keep it small so it is gone by bedtime.
5. Try a short nap. 10 to 20 minutes. Longer naps can leave you groggy.
6. Do your easiest tasks now. Save deep work for the morning peak; use the dip for email and admin.
7. Fix the night before. No snack beats seven to nine hours of sleep.

03The coffee nap

A trick tested on sleepy drivers in UK research: take caffeine, then nap for about 15 minutes. Because caffeine takes time to kick in, you wake up just as it starts working. It is not for everyone, but it is worth trying on a free afternoon.

04What does not help

Large sugary snacks give a short lift, then often a slump. Stacking several coffees or energy drinks adds up to a lot of caffeine and can wreck your sleep, which makes tomorrow's dip worse. If you are falling asleep at your desk every day, talk to a doctor: it can be a sign of a sleep disorder.

Fin.