https://www.notion.so/Hitting-an-afternoon-slump-c43b291d439e490ba8d3c6ec254c4e59)

Hitting an afternoon slump?

我们有必要午睡吗？

Hitting an afternoon slump? 下午无精打采？

If it makes you feel any better, you’re feeling sleepy isn’t because you didn’t get enough sleep last night or you skipped breakfast, though these things can contribute to your post-lunch coma.
如果这能让你感觉好些，那么你感到困倦并不是因为你昨晚没有睡够或者你没有吃早餐，尽管这些都会导致你午餐后没精神。

You’re sleepy in the afternoon because it’s human nature.
你下午昏昏欲睡是因为这是人类的天性。

Our circadian rhythms usually cause us to experience a dip in energy later in the afternoon.
我们的昼夜节律通常会导致我们在下午晚些时候感到精力下降。

The first dip in energy usually happens when we’re sleeping - between midnight and dawn, so we don’t usually experience it.
第一次能量下降通常是在我们睡觉的时候—午夜到黎明，所以，此时的精力下降我们通常感受不到。

The second natural dip in our energy happens between 1 and 4pm when most people need their energy the most.
第二次能量自然下降发生在下午1点到4点，此时，大多数人最需要能量。

So, should you sleep in the afternoon when you’re feeling like a walking zombie?
因此，你应该在下午感觉像行尸走肉的时候睡觉吗？

If you take a brief 15 to 20 minutes’ snooze, you’ll be okay.
如果你小睡15到20分钟，你就精神饱满。

But sleeping any longer in the afternoon will further interrupt your sleep-wake cycles,causing you to get poor sleep at night and make your midday slump even worse in the future.
但是，睡太久会进一步打乱你的睡眠—觉醒周期，导致你晚上睡不好，并让你在中午更加萎靡不振。

Instead, try taking a short walk to boost your energy.
相反，试着散步来增加你的能量。

Eat a small snack of plant protein or a whole piece of fruit.
吃一点植物蛋白或一整块水果作为零食。

Skip fruit juices and sodas or candy, the typical quick fix because these will also interrupt your circadian rhythms and cause a quick crash after the immediate but fleeting sugar high you get.
不要喝果汁、苏打水或糖果，这些都是典型的快速解决方法，因为它们也会打乱你的昼夜节律，获得
短暂的糖兴奋后，会导致快速崩溃。

You can also practice a short meditation or take deep breaths for five minutes to boost energy.
你也可以进行短暂的冥想或深呼吸五分钟来增加能量。

Just spending time outdoors will also help to reinvigorate you increasing your levels of vitamin D and creating feel good hormones that help you sleep better at night,so you’re less tired during the day. 户外时间也会帮助你恢复活力，提高维生素D水平，分泌感觉良好的激素，帮助你在晚上睡得更好，从而白天不那么累。

Consider taking a picnic lunch to work when you can or spend five minutes under a tree instead of checking your email again.
如果可以的话，考虑带便当去上班，或者花五分钟在树下，而不是再次查看你的电子邮件。

Another great pick me up when you’re feeling the weight of sleepiness hang over you like a dark cloud, eat spirulina or wheatgrass shots.
当你感到困意像乌云一样笼罩着你时，吃点螺旋藻或麦草。

Spirulina is full of iron and those with a deficiency will tend to get tired more easily.
螺旋藻富含铁元素，缺铁的人更容易疲劳。It’s also full of amino acids our bodies need.
螺旋藻还富含我们身体所需的氨基酸。

A single wheatgrass shot contains the same nutrients as you would get from eating an entire kilo of leafy green vegetables.
一点麦草所含的营养相当于你吃一整公斤绿叶蔬菜所含的营养。

This super loaded nutrition will boost your mind and body long enough to get you through that afternoon slump.
这种超级丰富的营养会让你的大脑和身体工作足够长的时间，让你度过萎靡不振的下午。

If you use these tips, you could make it pass the afternoon energy dip and make it home for proper a night’s sleep.
如果你使用这些建议，你就可以度过下午的精力低谷，然后回家好好睡一觉。