Staying awake and energized in the afternoon can be a constant struggle. This is especially true for moms who are going all day and don’t always get enough sleep at night.
Here are some tips on how to overcome that exhaustion to have a better day!
What Causes An Afternoon Slump?
Our bodies operate on something called the “Circadian Rhythm”. It’s our body’s natural process of telling us when to be awake and when to be asleep. According to The National Sleep Foundation, our highest drive to sleep occurs between 2-4 in the morning and 1-3 in the afternoon.
Mommy Exhaustion
I thought that I knew what it was like to be tired before I became a mom. I had no idea what I was in for. The truth is, the lack of sleep that I experienced before didn’t even begin to scratch the surface of sleep deprivation I experience as a mother.
Being a mom means you’re never off the clock. Whether you’re a working mom or a stay at home mom, taking care of a family is hard work. Even if you get a full night’s sleep every night, it is still a constant struggle not to feel tired in the afternoon.
Our natural drive to sleep contributes to the dreaded “afternoon slump” but there are ways to help overcome that slump and have an all-around more productive and enjoyable day.
Ways To Overcome The Afternoon Slump
1. Stay Hydrated
One way to help prevent feeling tired in the first place is by staying hydrated.
If you struggle to keep yourself hydrated there are few things you can do that make it easier and more fun.
Get yourself a new water bottle! My Hydroflask is one of the best investments I’ve ever made. I love the fact that it keeps my water ice cold all day long and the straw makes sipping throughout the day easier and more likely.
You can also set a water drinking goal for the day to challenge yourself and make sure you’re drinking enough.
A good goal is to drink an ounce of water for every pound that you weigh. So if you weigh 150 pounds you would drink 150 ounces of water a day.
You can also add fruits to your water to make them fancier like lemons, cucumbers, berries, or whatever you want.
Staying hydrated is key in order to keep your energy levels up.
2. Eat a Lighter Lunch
Another way to help prevent feeling tired in the first place is to eat a lighter lunch. Our drive to sleep is already at one of its highest points in the afternoon, so eating a heavier lunch will just bog you down.
Eating a small portion of something fresh and healthier will help your body be fueled but not full enough to go into a food coma.
3. Play Music
Turning on music in the house is another way that keeps me from being sleepy in the afternoon. Most of the time I’ll play Disney classics because it’s kid-friendly, but enjoyable for me as well.
Anything that is upbeat and fun to sing along to will help you feel awake!
4. Plan A Fun Activity/ Outing
If you have an activity that you’ve been wanting to do with your kids, like gardening or playing a game or doing a craft, save it for the afternoon time when you know you’ll be tired.
This also works with planning an outing like going to the zoo or aquarium.
Having something to look forward to in the afternoon will help you ignore that tired feeling altogether. Time flies when you’re having fun!
5. Stay Productive
If you’re like me, when you start a project nothing can stop you until you’re finished.
Whether it be organizing the pantry, cleaning the living room, or going through old clothes, once I’m involved in a project I have to complete it.
Staying busy in the afternoon is a good way to avoid feeling tired. If you just keep moving and stay productive, that exhausted feeling won’t get to you.
6. Get Outdoors
Assuming that it is nice outside, getting some fresh air can really help you feel more awake.
Some ideas of outdoor activities to do with kids are:
- going for a walk
- sidewalk chalk
- gardening
- water play
- going to the park
Breathing fresh air and escaping unnatural light can make all the difference in the world.
7. Schedule a Playdate
Scheduling a playdate can help prevent sleepiness for a few reasons.
First, children can get bored playing in the same environment with the same toys all the time. Having a change of scenery can help keep them entertained because they are exploring new things.
Also, while the kids are playing, you are given an opportunity to socialize with the other mom. Socializing, especially while being a stay at home mom, is crucial for mental health!
One of the most challenging things about being exhausted in the afternoon is not being able to give your child the attention they need and the guilty feeling that comes along with that.
It’s hard to keep up and play with children (who have unlimited energy) when you can barely keep your eyes open!
By scheduling a playdate, they can get the attention they crave.
8. Make a coffee
If you’re really struggling and nothing else seems to be working, it might be time to pour yourself an afternoon brew.
9. Close Your Eyes For Five Minutes
I remember the first time a mom told me that her 20 minute naps helped her feel rejuvenated. I was thinking to myself this lady is crazy.
Before becoming a mother, my naps were always at least an hour-long, and typically much longer. I like to sleep, sue me.
But now that I’m a mom, getting 5 minutes just to close my eyes can make all the difference in the world. Letting your brain take a rest for 5 minutes can actually completely reboot your system.
Power naps truly work, you’ll be amazed!
10. Video Chat With a Friend
Making a date to socialize can really help your afternoon energy level.
I will call people out of the blue and talk to whoever answers. This is a really good opportunity to catch up with people that you don’t see frequently. It also helps you socialize while being productive at home.
I personally don’t plan video calls with people because my daily schedule is really inconsistent. I’ve found that it works best just to call people you’re close with and the chances are someone else is at home trying to stay awake as well and eventually, someone will answer.
Using your brain to do anything other than to cook, clean, or think about the lack of structural engineering in your child’s Magnatile towers can be just what you need to make it to the end of the day.
11. Do A Home Work Out With Your Kids
I was never a big fan of home workouts. I always found it hard to be motivated and I just preferred going to the gym.
But now that gyms are closed because of coronavirus and it is about 100 degrees outside where I live, a home workout has become my only option.
There are so many different options of home workouts online, you can pick something that you want to do that your kids could potentially attempt to do with you.
This gives you an opportunity to exercise as well as keep your children entertained, which is extremely helpful to fight that sleepy feeling.
It can also be extremely fun.
I am a really bad dancer. Like really bad. But dancing for me is so much fun! There are hip-hop dance classes online that I love doing from home, and it is fun to get your kids involved to see if they can follow the steps. It always results in laughter and a good time.
You won’t even remember that you were tired in the first place!
12. Run Errands
If all else fails, you can take the afternoon to run errands with your kids.
You can’t fall asleep if you’re at Target.
Next time you’re feeling sleepy in the afternoon go ahead and try out these tips. Afternoons are meant to be enjoyed, not a daily struggle. Good luck!
