Circadian rhythms and techniques to combat afternoon fatigue

Afternoon fatigue, often referred to as the ‘post-lunch dip’, is driven by more than just food consumption. While meals can contribute to sleepiness, the phenomenon is largely linked to the body’s circadian rhythm. This internal biological clock regulates natural fluctuations in alertness throughout a 24-hour cycle, including a predictable period of increased sleepiness in the early afternoon.

Contrary to common myths, the dip is not caused by blood being diverted from the brain to the stomach for digestion; the body maintains necessary blood flow to the brain during digestion.

To combat this energy decline, quick techniques can be used. One method involves specific breathing exercises, such as breathing exclusively through the right nostril for 3–5 minutes to stimulate energy. Another approach is a one-minute stretch pose designed to activate the core and thyroid, which can provide an immediate boost to alertness.