Mind Performance Hacks

Hack #71. Navigate Around the Post-Lunch Dip

Recognize the differences in your state of mind at different times of the day.

One function of your biological clock is to adjust your level of wakefulness during the day. As a general rule, concentration and logical reasoning peak between 10 a.m. and 2 p.m., and alertness peaks between 4 p.m. and 8 p.m. A sleepy feeling in the early afternoon known as the post-lunch dip is common. A large lunch with alcoholic drinks will clearly contribute to the effect, but the effect is present even without it.

These patterns aren't the only diurnal fluctuations in awareness, which vary from person to person. Mapping your own variation in mindset over the course of the day will allow you to plan accordingly. The intention is to use the pattern to your advantage, instead of trying to maintain some optimal state.

In Action

People vary a great deal in their chronotype: the way specific times of day affect them. As a rule, older people tend to be morning types and younger people more alert in the early evening, but this is only a general trend. However, the post-lunch dip, a low point of wakefulness in the circadian rhythm that coincides with the process of body chemistry switching to digestion after a meal, is something many people experience.

Here are a few suggestions for dealing with the post-lunch dip:

• Experiment with changes in what you eat for lunch. Try reducing the amount of carbohydrate-rich food, as well as increasing the variety and reducing the ...