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Bobby Brown
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Snack Healthy

Published on 2/12/2018
For additional information  Click Here

If you find yourself yawning around 2:00 in the afternoon you’re in good company.

Our internal biological clock (circadian rhythm) rises and falls throughout the day and regulates the urge to sleep. An adult’s strongest sleep drive occurs between 2:00 to 4:00 am and between 1:00 to 3:00 pm, according to the National Sleep Foundation. This makes mid-afternoon prime time for sleepiness. Here are energizing tips to help you keep going when you’d rather take a nap.

Blood sugar drops after lunch can make you feel tired and sluggish a couple hours afterward, says Amy Goodson, MS, RD, dietitian for the Dallas Cowboys. “A high fiber carbohydrate-protein rich afternoon snack helps stabilize blood sugar levels and thus your energy.” Try a 6-ounce low-fat Greek yogurt with berries or a whole-grain granola bar and 1-ounce low-fat cheese.

It may sound counterintuitive, but exercise increases energy, says Tom Holland, MS, CSCS, Connecticut exercise physiologist and author of “Beat the Gym.” “Exercise increases the size of the mitochondria, the powerhouses of the cell. This gives you greater access to energy.” So get up and walk around your office or, better yet, go for a brisk walk outside to get your blood pumping.

Drinking water throughout the day can also reduce sleepiness. Too little water may cause a reduced blood volume, which may make your heart pump less efficiently, says Goodson. “This reduces the speed at which nutrients and oxygen reaches your muscles and organs.” A good rule of thumb: Divide your weight in pounds in half and use that number in ounces as a guide to how much fluid you should drink daily. Keep in mind that there are situations when your body might need more or less fluid than that.

Coffee can help you stay alert but make sure to drink it at least six hours before bedtime or risk sleep disturbances, according to a study published in the Journal of Clinical Sleep Medicine. “If you really need a caffeine pick-me-up, make it nutrient-rich,” says Goodson. Try espresso mixed with 8 ounces of low-fat milk, which provides 12 grams carbohydrate and 8 grams protein. Pair that with a handful of almonds for a balanced snack.

Try one of these energizing tips the next time you feel yourself nodding off to help you make it easily through your day.

Healthy Muscles Matter
Are You Active Enough

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