TLDR : After lunch, digestion mobilizes a lot of energy, reducing brain oxygenation, which can lead to fatigue and reduced concentration. To improve productivity after lunch, it’s advisable to eat light, get some exercise, focus on group tasks, and take a 10-25 minute micro-nap. These strategies can help maintain energy and concentration in the afternoon.
Reading time : 2min30
Breakfast break over, you return to your desk, motivated to get back to your to-do list… and yet, an irresistible urge to doze sets in. It’s not a lack of motivation: it’s your digestion.
Digestion, an energy-intensive process
What we often forget is that digesting a meal takes a lot of energy. Once lunch has been eaten, “blood circulation changes to increase blood flow to the digestive system, which means the brain receives less blood”, as Internet medicine specialist Lydia Kang explains (Psychologies, 2023).
The result: less oxygen for the brain, a feeling of heaviness, slower concentration and even drowsiness.
In other words, our digestive system temporarily steals the show from our brain. No wonder performance plummets after a meal.
Afternoon sluggishness: a brake on efficiency
The famous 2 p.m. “energy crash” is no myth: it’s the result of a combo between
- the post-meal blood sugar peak,
- the natural drop in alertness linked to our biological rhythm,
- the intense work of digestion.
This trio has a direct impact on our ability to be effective: less clear ideas, reduced concentration, cognitive fatigue, irritability… We take longer to get things done, and make more mistakes as a result.
A few tips to boost your efficiency and concentration after breakfast
Fortunately, you can do something about it!
Here are a few things you can do to optimize the rest of your day:
- Eat a light, balanced diet: opt for meals rich in fiber, protein and healthy fats. Avoid overly fatty or sugary dishes, which can cause blood sugar levels to spike, leading to fatigue.
- Move around a bit after a meal: A short walk or a few stretches are enough to boost blood circulation and aid digestion.
- Encourage interaction: Plan pleasant or less difficult tasks for the early afternoon, and, if possible, as part of a team.
- Take a micro-nap: A 10-25 minute nap just after lunch can work wonders. It compensates for the natural drop in energy, improves concentration and helps you get back on track. Nap&Up’s micro-nap cocoons make this break easy to integrate, even in the workplace.
Conclusion
Digestion has a real impact on our state of alertness and performance. Rather than ignoring the body’s signals, let’s adopt simple strategies to stay efficient. What if the key was a well-placed break? With the right diet, a little movement and a regenerating micro-nap, your afternoons can become as dynamic as your mornings.
