Why You're Always Tired Between 1pm - 4pm (and what to do about it)
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- Опубликовано: 9 июн 2024
- You might have noticed that sometimes when the afternoon rolls around you become less productive. From roughly 1pm to 4pm, to be more precise.
During that time, you're not as motivated to do the work, you have a harder time focusing, and even the work that you do, is of lower quality.
A lot of people around the globe experience this exact phenomenon every single day.
And it has a name: the afternoon slump.
Want to learn more about this topic?
Check out Dan Pink's book which is all about the science of timing:
EU: amzn.to/2UtI18w
US: amzn.to/39wieku
Video references:
Hospital: www.ncbi.nlm.nih.gov/pmc/arti...
Hospital: www.apa.org/pubs/journals/rel...
Danish students: www.pnas.org/content/113/10/2621
Walks: ijbnpa.biomedcentral.com/arti...
Power naps: onlinelibrary.wiley.com/doi/f...
Images © Piers Baker www.svgdoodlewhiteboard.com
Want to learn more about this topic?
Check out Dan Pink's book which is all about the science of timing:
EU: amzn.to/2UtI18w
US: amzn.to/39wieku
what software do you use ??
I am not sure your video takes into account Larks and Night Owls, which make up a significant minority of the population, myself included.
@@shashwathx6571 lllllpll
some people go to the brothel in their lunchbreak, is there a study focussing on this already done?
My answer to the afternoon slump? Instead of eating at lunch take vitamin b12. Works great.
Summary:
- Don't cut sleep (7-9 hrs).
- Eat a good lunch containing protein, fibre, and fat, instead of only simple carbs.
- Before the afternoon slump, take a 20-30 min break. During the break, detach from work, move your body, take a little walk outdoor, enjoy some company (or be alone if you have been dealing with people all day).
- If possible, take a 10-20 min power nap. The point is NOT to fall sleep, but a deep relaxation. Don't nap for longer than 20-30 min, otherwise you'd fall into deep sleep, and when you wake up you'd feel more tired due to sleep inertia.
- If power nap is not a possibility, try doing easy, routine-like work between 1-4pm.
Walk 5 mins every hour
thanks for your summary!
Thank you for summary!!!
Thank you
omg thanks.
No one looking for that, but everyone need this.
I was looking for it...badly and also I learnt the term 'Afternoon Slump'
I always get this
I was actually wondering about this recently, but my slump ocurrs between 11 am and 1 pm, i live in chile, here the sun rises at aproximately 7 am ... except for the past 3 years i have been waking up at 12 pm or 1 pm... and then a slump didn't happen, had extreme sleep inertia where sometimes i couldn't move and just slept... anyways, now it's not like that and i was assuming that my drowsiness at 11am was because that was the time i started to wake up before...
Qanon....? 🤣
So true
Me an intellectual: *Wakes up at 4pm
Same 😭😭😭😭😭😭😭
Preeti Das HAHAHAHHA OMG SAME FAM 😂😂🤣🤣🤣🤣🤣🤣🤣🤣🤣💀💀 LIT BRUH 👌🏻😹😹😹😹💀☠️☠️☠️☠️
@Dumbo Octopus LOL LMFAO OMG XD WTF FY RLLY,BRB
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CYA GTG
Φβυδκφηβψσμγσξηωημχωησυκ
its thUg liFe
That’s why in Spain 🇪🇸 Italy 🇮🇹 and Mediterranean countries shops are closed for 2 hours in afternoon, good time to take a siesta!
They also have much smaller, less productive economies per capita than other European countries.
shops don't close anymore in italy.
@@urbanhymns8880 Omigosh, that is such a lie! Spain economy is one of the best, if not THE best performing in the euro zone!
@@urbanhymns8880 Wanna talk about bad economy, let's go to France, or Portugal!
Denise Paiva Not a lie. Better than Portugal, not as good as France, Italy, and-of course-Germany and other Northern European countries. commons.m.wikimedia.org/wiki/File:European-Union-GDP-per-capita-map.png
Who else is watching this in the afternoon slump period (1-4pm) 🙋♂
🙋🏴
I tried but I got sleepy
Nope, at the night slump period (2 a.m.)
JoJo Skye Same here, especially in this lockdown situation, its very hard to work or study from home in this period when no one is there to supervise you.
22:20pm
Well don’t mean to brag, but my whole life is a slump
😂
😂😂😂😂😂😂 Girl, same!
😂 it’s a rut easily broken
I bet you don't practice any sport. Try Gracie Jiu Jitsu or Soccer or Cycling or Running, Climbing... It might just change not only your life, but yourself.
😂😂😂😂☠
It used to be common to have siesta breaks in the afternoon In places like India, Middle East and Spain. Our predecessors had innate wisdom regarding this.
And then corporations and hustle culture attacked...
When I was working an office job, I would always be so unmotivated to do difficult focused work after lunchtime. I ended up doing some of the tips you mentioned to work around the afternoon slump. I moved my daily lunch to 1pm (so I can get more “morning time”). I took walks during lunch, and made sure all my afternoon tasks were easy “autopilot tasks.” Suffice to say, the workday flowed much, much better!
*My brain be like:*
7am: ZZZZZZZ
12:am: Nope
3pm: Sleepy time
7pm: Hey wanna go on the internet for three hours?
10pm: HELL YEAH WORK TIME IT IS!!!!!!
my life
literally me
And then sleeps immediately thinking we can be perfectly productive tmrw 😂😂😂😂 that's me
Well maybe he's Just a night owl
Dina A. Remember we’re all connected in this universe
As chinese, we are used to taking a nap after lunch. (One of reasons is that we eat rice and can get tired easily.) This habit helps me a lot to refresh my state and perform better in the afternoon.
Same in India
@@preetidas9511 Unfortunately India doesn't encourage a nap time in offices, while in China I heard that they do. Kinda wish we had it in India too.
Same with Bengalis..we call it 'bhaat-ghum'...bhaat means rice and ghum means sleep... So it's a pure beautiful nap after having rice in the afternoon :D
Yeah, I agree with this 100%. Since I started eating only animal products, I don't get tired like that anymore. This "tiredness" is basically just huge insulin overload from all the glucose.
@vir hshbsnan stop being racist.
5:30 "let your body wake up naturally"
me: goes to sleep 11pm and wakes up 1pm
It's called chronic fatigue syndrome. I have a friend who can sleep over 15 hours a day and then complain about being tired. But he says his doctor told him it's normal for his age. He is 25. I guess his doctor is an idiot.
Thats not natural. Something is wrong
Egon Spengler u tried meditating much?
@@michalvalta5231 haha , my record is 20h sleep but then i was awake 36h xD
Are you still growing up? When I was going through puberty I used To sleep a lot more because my body was literally still expanding itself so I needed at least 10 to 12 hours per night
The problem is the SYSTEM. Working 9-5 goes completely against our biological clock. If we can work together to get rid of the corona virus, then we can work together to get rid of the 9-5 lifestyle.
Even the school system needs to be changed, many of my classes like maths and physics were scheduled in the afternoon and I'd always feel so sleepy during them especially because I'd have lunch (and it was not a big lunch either, just like 2 sandwiches) during the breaks and I fell asleep in class so many times I ended being so confused about some of the work we covered during that time. The school system needs to change and the work and university system needs to change to actually accommodate the people in the system and not the other way around.
@@Manj_J Humans have a solid 4 hours of high level thinking in them. After that there is a severe drop in high level thinking and productivity. 8 hours of work or 7 hours of school goes completely against out mental functioning. It needs to change.
🙌🏾
Get rid of capitalism.
Oh, but then how would you make money for your billionaire oligarchs?
Note to self, get up early and do everything in the morning
The slump follows your circadian rhythm. The earlier you wake up, the earlier the slump sets in.
My slump sets in as soon as I wake and takes 3 - 4 hours to dissipate. I'm at my best mid afternoon and then again in the evening.
omg thank you, I always thought that power nap meant actually sleeping for 20 minutes, which is impossible to me as I always take like 40-60 minutes to actually get to sleep. Now I finally get it, it's more like a meditation than anything.
Did it affect?
Sameee
I never actually realised that napping is not sleep - i.e. being fully unconscious. I always thought there was something wrong with me when I couldn't "nap", so stopped trying to do it altogether. Thank you so much for this!
I am never tired during the day. Back when I used to drive an hour to work and be miserable all day yes that happened. But now that I work from home I am sharp all day and not even that, I also picked up another part time job on the side because I have so much energy. I work out daily, work 12 hours a day, I cook my meals, I clean, I play with my dog and take him on runs, I clean do my laundry and also read books and become better daily. It's effortless thanks to pandemic
What job?
Good to see you're doing well, All the best man!
you're admirable! i do most of those things to but because i feel like i have to haha not because of the energy
Enjoy the singlehood with lots of self, career and hobbies time
😳 please share that secret recipe.... I'm glad I get my work(s) and household chores done and still feel like I neglect my dog (which I don't, it's just in my mind) and friends (which I most def do)...
I just take a quick nap or drink some green tea to wake me up, but these tips are really helpful
WTH, i swear i see you on every youtube vid comment
@@HehLul i see u on every comment
u are here too wtf man
@@Rajdweep i am here
Hello there
Funny enough if I turn my alarm off and let myself wake up naturally I would sleep for 16 hours a day. So..I guess that won't work
Are you not getting enough sleep normally? You shouldn't have this problem if you're going to sleep and waking up the same time consistently.
@@thefilipinoassassino9665 well I am not actually, due to my work routine, as a student who is working full time day and night shifts it is actually impossible for me to go to sleep every day at the same time
Gabrijela Bošnjak same😂 during the quarantine I had enough time to try it and I slept every day of one week 13h
And I could have slept more but my family woke me up
You can still practice it during this quarantine period. If it is too hard for you, you can try exercising. Also, make sure that you are sleeping and waking up at the same time. It works for me. After I've done that I always wake up 5-10 mins before my alarm rings.
Video summary:
At 7 hours after waking, detach, move, be outside to combat the slump
Move 5 minutes every hour
Take a 10-20 minute nap
Get adequate sleep
Avoid a large lunch of simple carbs
Read the book "When" for further info
Note to self: add "Circadian Riddim" to list of potential band names
Dude is it not the best? At this point I'm just watching this video to hear him say "riddim", I realized pretty quickly this advice, while good, is only peripherally applicable to me for various reasons. However, it's such an endearing pronunciation that I can't move on just yet.
Sign me up
Finally I know why I feel so sleepy during this period especially if I am at home...thanks for the information!
and unmotivated and sad and not willing to do anything 😂
say no to brahmin quota
@@Rajdweep same same
As a research student in Psych, thank you for the links to the studies. It helps clarify things so much 😊
In islamic teaching it is recommended to take a light nap before zuhr (midday prayers). The nap should be short roughly 20 to 30 minutes
Why?
@@sbhatt0616 because it was considered a good practice, but also because this is when it's horst hottest in the desert
Almost correct but actually,
1) it is a sunnah (sunnah means a practice done by Prophet Muhammad (peace be upon him) )
2) correction : not after zuhur prayer, its before zuhur prayer ( it is called as "qailullah")
3) its purpose? to give some rest to your body, so that you are able to wake up in the middle of night, to perform qiamullail (late night prayer plus other ibadah)
@@paulojose7060 yh i knew that but i just over simplofied for the non- muslims
@@maindepth8830 Good effort...
lol, my energy peaks at around 11:00pm - 2:00am for some reason 💀
The circadian rhythm of everyone isn't the same. There are people who also have reversed circadian rhythms.
As a night owl, I really relate to this
Same
Athena_55 that could be The System way of life that most people are living on , school, work, and family puts you on these two labels which you called circadian rhythm, I noticed a long time ago when I worked graveyard years ago.
What if it’s because most humans are sleep and you are also more focused and have no distractions like you do during the day plus some people are energy draining but everyone is sleep so you gain more energy towards yourself sort of like attracting
I tried *DOPAMINE DETOX* during Corona Time and benefitted a lot.... Thank you
I also did the same and recorded myself at the same time. Lots of benefits.
@@sangeetsingh316 yeah It benefits and also makes us happier
Same ❤️
Wow. Nice to hear it is effective. Will def try it tomorrow. Thanks!
@@Picturesque-ob1fw firstly it will irritate you, but at the end of the day you would realize how productive your day was!
A big YES to everything in this video. Breaks are tragically underrated and quantity worktime is favored over quality. Taking a 5 minute break every hour can often keep me productive through an entire workday. If I can't go outside or am feeling too lazy for that, just getting up from my desk and stretching for a few minutes can still work wonders.
I find 20 minutes of meditation in the afternoon is really effective in helping me transition from slump to alertness :)
I'd probably sleep while doing that
I love prayer time with the creator and reading the bible instruction manual
The afternoon slump gets worse when you realise that you do your math assignments then 😳
“Most of us are asleep”
I like how he included people like me, since I went to sleep at 5am yesterday.
M.E. Gacha bold of him to assume that...
Today, I slept at 9am-ish lol, I feel you
I have to wake up at 9:30 for a webinar with an author in two days, so I’m going to be struggling
Not me reading this comment literally at 4:48am..........
watching at 3 AM...
7:00 Students who were given a 20-30 minute break during a test consulted their cheat sheets. That explains the higher score :D
Good one!
i understood it as they had a break after class, then had an unbroken test session; instead of sitting for the test right after a class session. this allowed them to clear their minds. there was no break during the test.
Uras G I understood the same!
It's at 6:55 and he said BEFORE the test...
😎
Best channel on RUclips 💯💯
It's hypocritical that these things are so important to know and nobody teaches that
I like the way you explain this, Every time you make things very simple to understand...
Who got recommended this video during their afternoon slump?
That's me😂😄
Me
Me 😪
So what I'm hearing is that schools should be over after 1pm 🤔 Personally as I've gotten older, I've realized that children don't need to be in school for so long
in my country, we used to enter at 7am or less, total madness, no one pays attention the first two hours
@@vvventure most high schools start at 7 am and people do just fine.
@@nukediamondx ain't fine
There are so many problems with the curriculum. It is extremely outdated and modeled after factory work, which explains why it's so industrial and teaching methods and strict scheduling. And half for more of what we spend all day in school for is useless crap that isn't enriching us at all.
@@datsweggybruh8775 Exactly. So much better things for children to be doing like oh I dunno...LIVING LIFE. Pursuing activities and hobbies! 8 hrs of school everyday (8-3pm) + avg. 3 hrs homework is madness.
I literally don't have energy *until* afternoon. It's my most energetic time. No matter what time I go to bed at night. I sleep 7-9 hours but it doesn't matter. I only feel perky after noon. If I stay up until 4am, I feel awake right when waking up because it's noon. But when I have been on early schedules I feel tired all morning until later. I think I'm just a night person. I sleep terribly at night.
You're not alone in this. It seems there are quite a few people who's bodies work on a rather delayed schedule.
I was recently thinking about this. Thank you for giving me a clearer understanding of why this happens, and for sharing your helpful advice✨
"Why You're Always Tired Between 1pm - 4pm"
You mean when I wake up?
🤣🤣🤣🤣🤣🤣🤣🤣
RIP
Very interesting topic. As a student I really struggle the last 2 hours, since we end at 14 o’clock. Speaking from experience, eating pasta as a lunch meal is the worst idea ever. People have said that you are what you eat and they aren’t wrong about that. Nice video!
This is explains why I would used to get a "second Wind" when pulling all nighters. Usually around 2-3am.
Jokes on you!
I'm tired all day everyday 😂😂
Thats a serious problem
Drinking coffee after you wake up ruins mid alertness. Try to drink it 2 hours by after sleep. Also get some sunshine for a 15 mins after you wake up. You will be in surprised how much ot affects our bodies
Why the coffee thing? Not criticising, just looking for tips and explanations :)
The solution is intermittent fasting. I did a semester of university during which my meals took place between 16:00 and 20:00. I followed the lessons from 8:30 in the morning to 16/17 in the afternoon: I never had "afternoon slump" problems, in class I was very concentrated and I never got tired.
I agree, fasting makes a tremendous difference. Also, caffeine should be taken during the slump rather than in the morning (assuming you are a caffeine user).
You sound like you've stopped, though. If so, why?
@@xfranczeskax Because now I am in quarantine and in this situation, closed at home 24/24, it is difficult to make intermittent fasting. But anyway I don't have much to study in this period
@@Swaggaggeddon Can you please explain it to me more detail about this? I have big events coming up in the next 2-3 months thus i need to boost up my study.
@@Swaggaggeddon bro muslims fast 16/8 during ramadan month and twice a week during a year. God adviced it.. and that is why it helps.
Wow. This video shed light on so many different self improvement topics:
1. Afternoon slump
2. Circadian Rhythm
3. Taking breaks the right way
4. Taking naps the right way
It’s a fact I literally will fall asleep standing on my feet especially between 2-5 pm. It’s so weird.
Hi Natasha, Dr Pepper had the slogan a 10, 2 and 4 pick me up. These times coincide with the body crashing from eating to much sugar at breakfast and lunch.
Buster Brown I love learning how the brain works it’s so interesting thank you so much for the information
He who has health, has hope and he who has hope, has everything.
✨✨
Thomas carlyle
Oh, that's so true. Thanks for that saying.
You can use the Pomodoro Technique; every 25 minutes you work, you get a five minutes break in between them. Every four sets you get a long break (15-30 minutes)
Yes, I have 10m after 30m and go on alternating days with a 30m real break. My cousin has a 25m real break and 2m between 40m.
He has a video about using Pomodoro. I found it very interesting.
This is why in our country we also have a short nap in the afternoon break, before back to work or study at 1pm. And foreigners usually find it ridiculous :)))
Just wanted to say that your videos have been really amazing for self improvment. I've learnt so much about myself and why I often felt tired, uninterested and depressed.
I've been working on cutting down on dopamine (Phone usage) and will be trying these too :)
Main point: take especially in the afternoon, this is not “laziness” it is necessary mental health tool
Was looking for this sort of 'perfect answer' for this question from a long time. Thank u so much.
Your content has always been so amazing, admiring and what not! 🔥🔥
Hat's off to u guys. ❤️
Another thing I want to add: don't skip lunch altogether. That will make you feel even more tired and your thoughts will tend to drift towards food. It seems obvious, yet I noticed a lot of people do this. They torture themselves with little sleep, little food, and try to boost their energy by coffee, then try to calm down with cigarettes. It really doesn't do any good.
It isn't my case, whenever i skipped lunch for whatever unfortunate reason, i wouldn't get sleepy at all, whereas if i do eat, i'm sleepy for 2-3h
@@hugosenet That's because you most likely eat something heavy for lunch that's difficult to digest. Try eating something light and healthy like a salad or a soup or fruits. If you skip lunch, you will very likely be ravenous by dinnertime and you will eat more for dinner, which won't be used during sleep, so the excess calories would likely be stored as fat. Of course, this is just a recommendation, I'm not pushing you, do what works for you.
@@june.w.1288 if i eat soup at lunch i might be more ravenous at diner than if i didn't eat at all lmao
When Afternoon slump appear
Me : " It's cofffeeeee time.."
Me too.
Caffeinated beverages disturb sleep cycle. If you take a nap or even just put your head on the desk for 10-15 minutes, you will feel refresh and won't need coffee.
@@sohahm I need to try this.
I love the affects of coffee it’s like easy and like fitness. However we need to watch out for adrenal fatigue if we’re serious about our coffee
Try Mate instead, it is an herb you make into a tea that energizes you and stimulates your brain in a beneficial way, coffee will make the problem worse if you have it consistently.
Me at 1 am: 5 eloquent and formal paragraphs
Me at 2am: jajaja lOng tExt
I specifically look for this problem as I suffered from it so many times (almost everyday) during my last internship.
The video was released after my internship but man I'm glad that I know what is the problem and how to deal with it.
THANK YOU SO MUCH!
They should add this to company training in EVERY COMPANY!
Working on fixing my personal schedule/discipline and I like your videos a lot dude. Keep up the good work.
This channel is everything
Thank you for providing valuable and useful information that will enable me to be more productive and have a better quality of life!
Thank you. Wish you have a good day.
I'm so glad this channel is back!
That’s why in the Mediterranean countries we have the siesta.
I was at my highest alertness but this guy manged to put me to sleep 😴
How well you have explained. I got all my answers. Thanks a bunch.
I work nights, so this is even more noticeable in the early hours when everyone else is asleep. When I do speed, I can't seem to sleep more than 5 hrs, then take a 2-3 hr nap before work. Energy is always low for night shift people.
I was literally testing myself for a few months or something and I figure it out after this video too that I need to do a power nap for only 20 minutes and not for 40-90min. Thank you so much
wow that was so relatable. This video could potentially change my life if I were to follow your advise
I love this channel. It's incredibly useful and fun. Rock on!
I was really hoping for this video. Thanks!!!
Thanks RUclips for this recommendation .
I used to take power naps before my night class after my work shifts, which helped tremendously in staying focused compared to many other students that were usually checked out after the 1st hour.
Lots of questions answered, that I didn't know, needed to be asked. An earnest thanks bro.
I like how he always recommended us a book at the end of the vid!
Most of the classes in my uni are from 12 to 3 and there are two halves of the classes: 12 to 1 then half hour break then 2 to 3. Even though the lecturer is still giving break I do the ultra pro max tip: take one half and go to home. And I don't regret my lecture or attendance
I was least expecting this topic however we needed this the most. 💖💖💖
Cutting on your sleep being a "rookie mistake" is a wild misconception. I get 3-4 hours at most on work days, and as long as I get that, I can function normally. I don't have any increase in ability if I get more sleep. I know this because I am a human calculator (so I'm told) and deal with calculations every day. It's only when I get less than 3 hours of sleep that I start to suffer bit by bit.
Thanks! You make great videos. Very informative, well structured and hence easy to follow. I'm a fan.
Just on time !! 🔥
That start bit was so good. I was trying to find the twist but I'm not wrinkle brain enough because it's 11:39pm
Nice, a lot of useful information.
Breakfasts, Sleep, Power Naps, how to take brakes, all valuable things to know.
I always thought there is something wrong with me feeling sleepy and lazy in the afternoons.
Thanks to make it clear!
It 3pm, i was about to take a nap.
This youtube algorithm scares me sometimes.
This time doesn't necessarily affect people with different routine. I regularly woke up at around 11 am during my ACCA skill level study. I achieved highest marks in country-level in four papers out of five papers, three of which were taken at 2 pm to 5:20 pm. There was another time slot at 10 pm too similar to the mentioned study in the video. I think this effect is more true for people with more conventional routine.
30 minute rest of activity and being with friends after a balanced, non-heavy meal is literally describing recess at school- And I actually remember it working! I'll try that tomorrow.
Really interesting. Explained a lot of things I'd felt but never really questioned before. Thanks!
thanks, I just needed it
When I do heavy weight lifting workouts early in the morning, I rarely have an afternoon slump.
Its not an optimal workout i think
More optimal than no workout
So so helpful and simple!
Omg. This channel has like solutions to all my problems rn
as any other health advice - EXERCISE, EAT HEALTHY, SOCIALIZE, SLEEP SUFFICIENTLY...
Your are reading my mind
The name of the channel is really inspiring
Now I know why I feel less productive during the afternoon. Thanks! I find this helpful! 👍❤️
it's 3:30 pm and i've been fighting the urge to take a nap for the last two hours
Le indian schools:
School tine is from 12-5
Yeah... evening shift....n that too mostly for boys in gvt school
That's really the best thing ever
That's not good though, thats during the whole afternoon slump
Its better. Who wastes his productivite time in schools.
I really love you man ! I really don't know how to thank you except subscribing and liking your videos ❤
Thanks for this awesome video. Take a 10-20 mins nap is very important. I was tired this morning. Then I took a 15 mins nap. I wasn't falling asleep. But I get up with a clear mind and energy.
In India, national level engineering entrance exam(JEE advanced) is always conducted at 2 PM. I don't know about the reason behind but as a student we are always advised to use that 2 PM time to give practice tests and all.
bro thats why i searched "why im sleepy in afternoon" im neet aspirant but what to do now
@@Soumya00182 proper sleep schedule helps.
@@Soumya00182 same bro 😭
my peak hours are 12pm-4pm and 6pm-12am my chronotype is the wolf or the night owl. Ideal bed time is 1:00-2:00 am ideal wake is 9-10am
Damn. I find that I am more productive when I get my ass up early (not that I like to).
Love your channel .One of my favourite channel.
I just recently subscribed but I'm really impressed with the videos you make. They give me a lot to think about and inspire me to do better.