Perk Up in the Afternoon
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Perk Up in the Afternoon
Author: Kate Sage
Publication: Mar 2003 Natural Health Vol: 33 , Issue: 2
I nearly fall asleep at my desk every day at 3 p.m. Aside from drinking coffee, what can I do to stay wide-awake?
Adriane Fugh-Berman, M.D., replies: First consider whether you're getting enough rest. Inadequate sleep at night causes most daytime drowsiness. Signs you're not getting enough include oversleeping on the weekends or on vacation. Sleep requirements vary, but most people need at least seven hours of shut eye a night (some people need substantially more or less). If you're not sure how much you need, go to bed an hour earlier for a week and see if that helps your daytime grogginess.
A heavy or starchy lunch can also cause you to drowse in the afternoon. Digesting heavy foods drains energy, and starchy foods cause the brain to release mildly sedating chemicals. My own family jokes that two bagels are as good as Valium for sedative purposes. To stay alert, try eating a light, protein-rich lunch, like a bean salad or a tofu stir-fry.
If you know that you get sleepy around 3 p.m., take a fast-paced walk around the block at 2:45 (ask your supervisor if you can trade a 15-minute afternoon break for a shorter lunch hour).
Lastly, consider doing a yoga pose if you have a private space in the office. I'm a big fan of yoga, and certain mild back-bending poses can be quite energizing. If you don't have back or knee problems, try this modified camel pose: Kneel on a carpeted floor (put a blanket under you if the surface is too hard) facing a wall so that your knees, thighs, and pelvis touch the wall. Move your knees and feet hip-width apart and put the balls of your feet on the ground with your heels up (so the tops of your feet face the wall). Keeping your pelvis, thighs, and knees in contact with the wall, bend back and hold your left foot with your left hand and your right foot with your right hand. Don't twist. (If this is too easy, lay the tops of your feet on the floor so that your soles face the ceiling. You can let your head fall back if you want to. Hold this pose for 30 seconds to a minute, and then gently straighten up without twisting. You use the wall to remind you to keep your knees and hips in the same plane; once you've learned to do that you can do this pose without a wall.
COPYRIGHT 2003 Gale Group
Perk Up in the Afternoon
Author: Kate Sage
Publication: Mar 2003 Natural Health Vol: 33 , Issue: 2
I nearly fall asleep at my desk every day at 3 p.m. Aside from drinking coffee, what can I do to stay wide-awake?
Adriane Fugh-Berman, M.D., replies: First consider whether you're getting enough rest. Inadequate sleep at night causes most daytime drowsiness. Signs you're not getting enough include oversleeping on the weekends or on vacation. Sleep requirements vary, but most people need at least seven hours of shut eye a night (some people need substantially more or less). If you're not sure how much you need, go to bed an hour earlier for a week and see if that helps your daytime grogginess.
A heavy or starchy lunch can also cause you to drowse in the afternoon. Digesting heavy foods drains energy, and starchy foods cause the brain to release mildly sedating chemicals. My own family jokes that two bagels are as good as Valium for sedative purposes. To stay alert, try eating a light, protein-rich lunch, like a bean salad or a tofu stir-fry.
If you know that you get sleepy around 3 p.m., take a fast-paced walk around the block at 2:45 (ask your supervisor if you can trade a 15-minute afternoon break for a shorter lunch hour).
Lastly, consider doing a yoga pose if you have a private space in the office. I'm a big fan of yoga, and certain mild back-bending poses can be quite energizing. If you don't have back or knee problems, try this modified camel pose: Kneel on a carpeted floor (put a blanket under you if the surface is too hard) facing a wall so that your knees, thighs, and pelvis touch the wall. Move your knees and feet hip-width apart and put the balls of your feet on the ground with your heels up (so the tops of your feet face the wall). Keeping your pelvis, thighs, and knees in contact with the wall, bend back and hold your left foot with your left hand and your right foot with your right hand. Don't twist. (If this is too easy, lay the tops of your feet on the floor so that your soles face the ceiling. You can let your head fall back if you want to. Hold this pose for 30 seconds to a minute, and then gently straighten up without twisting. You use the wall to remind you to keep your knees and hips in the same plane; once you've learned to do that you can do this pose without a wall.
COPYRIGHT 2003 Gale Group
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