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  • Cara Efektif Mencegah Afternoon Slump, Rasa Kantuk dan Lelah di Siang Hari

Cara Efektif Mencegah Afternoon Slump, Rasa Kantuk dan Lelah di Siang Hari

Cara Efektif Mencegah Afternoon Slump, Rasa Kantuk dan Lelah di Siang Hari
Credits: Freepik

Daftar Isi

Bagikan :


Apakah Anda juga sering merasa kelelahan dan mengantuk di siang hari, terutama sehabis makan siang? Anda tidak sendirian kok, banyak yang juga merasakannya. Yuk ketahui cara efektif untuk mengatasi rasa lelah dan kantuk agar siap kembali beraktivitas.

 

Mengenal Afternoon Slump

Afternoon slump adalah istilah yang digunakan untuk menggambarkan rasa lelah dan mengantuk yang sering dialami di siang hari, biasanya setelah makan siang. Rasa lelah ini menyebabkan penurunan energi dan kehilangan fokus sehingga aktivitas atau pekerjaan mungkin tergangggu.

Kelelahan dan mengantuk yang disebut afternoon slump ini biasanya terjadi di antara pukul 13.00 dan 16.00. Ada banyak alasan mengapa Anda merasa lelah dan mengantuk setelah makan siang, di antaranya:

  • Ritme sirkadian pada rentang jam ini membuat tubuh mengalami penurunan energi, sehingga Anda menjadi mengantuk dan kurang waspada.
  • Anda kurang tidur pada malam sebelumnya.
  • Anda mengalami stres atau tekanan yang sangat besar saat beraktivitas atau akibat dari suatu kejadian yang baru saja dialami.
  • Makan atau minum yang terlalu tinggi kandungan gulanya.
  • Tubuh Anda mulai kekurangan cairan.

Baca Juga: Manfaat Tidur Siang bagi Orang Dewasa

 

Cara Mencegah Afternoon Slump

Afternoon slump bisa memengaruhi konsentrasi dan fokus saat beraktivitas. Pada akhirnya pekerjaan Anda bisa terganggu. Untuk mencegahnya ada beberapa hal yang bisa Anda lakukan:

Tidur yang cukup di malam hari

Pastikan Anda mendapatkan waktu tidur yang cukup setiap malam untuk membantu menjaga energi Anda sepanjang hari. Orang dewasa membutuhkan setidaknya 7-8 jam waktu tidur di malam hari untuk menjaga kesehatan tubuh dan mencegah munculnya kelelahan di siang hari. Kualitas tidur malam yang baik akan membuat Anda segar di pagi hari.

Mengonsumsi makanan yang sehat

Hindari makanan yang mengandung kadar gula tinggi atau yang terlalu berlemak di siang hari. Makan atau minum yang manis dan tinggi kandungan lemak dapat menyebabkan tubuh merasa letih.

Sebaliknya, cobalah untuk makan makanan yang kaya akan protein dan serat, seperti buah-buahan, sayuran. Serta makanan yang kaya akan protein nabati atau hewani, seperti kacang-kacangan, tahu, atau daging.

Berolahraga rutin

Olahraga dapat membantu meningkatkan aliran darah ke otak dan meningkatkan energi Anda. Cobalah untuk melakukan olahraga ringan seperti berjalan kaki atau yoga di siang hari untuk menjaga kondisi tubuh Anda.

Baca Juga: Kapan Seharusnya Makan, Sebelum atau Sesudah Berolahraga?

Minum cukup air

Pastikan untuk minum cukup air sepanjang hari untuk menjaga tubuh Anda tetap terrhidrasi. Kekurangan cairan dapat menyebabkan kelelahan dan keletihan.

Makan sesuai kebutuhan

Hindari makan terlalu banyak atau terlalu sedikit di siang hari. Usahakan untuk makan makanan yang sehat dan teratur sepanjang hari untuk membantu menjaga energi Anda.

Makan berlebihan dapat menyebabkan gula darah turun segera setelah makan. Kondisi ini dikaitkan dengan gejala mengantuk, lesu, detak jantung cepat dan sakit kepala.

Power nap

Jika Anda merasa sangat lelah di siang hari, cobalah untuk beristirahat sejenak dan tidur siang selama 15-20 menit. Ini akan membantu mengisi ulang energi Anda dan meningkatkan konsentrasi Anda sepanjang sisa hari.

 

Yuk lepaskan diri dari afternoon slump dengan mempraktekkan beberapa trik di atas. Selamat kembali beraktivitas.

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

 

Writer : Agatha Writer
Editor :
  • dr Hanifa Rahma
Last Updated : Jumat, 14 April 2023 | 00:20
Tags : kelelahan kualitas tidur afternoon slump ritme sirkadian

Dr. Michael Breus (2022). How to Beat the Afternoon Slump. Available from: https://thesleepdoctor.com/sleep-hygiene/how-to-beat-the-afternoon-slump/.

WebMD (2022). 13 Ways to Beat the Afternoon Slump. Available from: https://www.webmd.com/balance/ss/slideshow-beat-afternoon-slump.

Laura Jazmin Tolliver, BA (2022). Why You’re So Tired After Lunch: The Afternoon Slump Explained. Available from: https://www.goodrx.com/well-being/sleep/why-tired-afternoon-slump.

Eric J. Olson, MD (2021). How many hours of sleep are enough for good health?. Available from: https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898.

Tori Golen, MD (2021). Does exercise really boost energy levels?. Available from: https://www.health.harvard.edu/exercise-and-fitness/does-exercise-really-boost-energy-levels.

Mayo Clinic (2022). Water: How much should you drink every day?. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256.

Daniel Preiato, RD, CSCS (2020). 7 Harmful Effects of Overeating. Available from: https://www.healthline.com/nutrition/overeating-effects.

Cleveland Clinic (2021). Should You Take Power Naps?. Available from: https://health.clevelandclinic.org/power-naps/.

Daftar Isi

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      Backtrace
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      Backtrace
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