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Sometimes, the Afternoon Slump is totally unbeatable, no matter how long you slept or how many cups of coffee you had.

Usually stopping by at around 3pm, it feels like a dark cloud is surrounding your head and it becomes *really* hard to function as a normal, working human being.

Well, as it turns out the dreaded slump isn't just all in our heads and it's a real, scientifically proven thing.

Francesca Bennet, health and wellbeing programme manager at AXA PPP Healthcare told Cosmo: "If you're lacking in energy and motivation in the afternoon, don't worry, you're not on your own. 

"Sleep is dictated by circadian rhythms also known as The Body Clock.

"The urge to sleep increases towards 2pm, this is driven by a natural dip in circadian alerting system and an increase in sleep homeostasis drive."

So basically, it's like a see-saw; when your alertness drops, your need for sleep increases.

"It occurs approximately 12 hours after we are in our deepest sleep at 2-3am.

"The Afternoon Slump is a normal feeling and has previously been associated with eating a big meal. This is not the direct cause, but may act as a contributing lifestyle factor on the sleep wake cycle.

"Poor lifestyle habits and insufficient quality and quantity of sleep can increase the feelings of tiredness and the Afternoon Slump," she added.

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Sometimes we have one rough night of sleep, and even worse, sometimes we go through a patch of little sleep for a few days – and we all know how mentally and physically draining that is.

It has been proven that women need more sleep than men and are more likely to to suffer from insomnia.

There are many tips and tricks around the Internet that promise you'll be asleep in ten minutes flat – but sometimes, the best remedies are the natural ones.

Tart cherries, for example, are one of the few foods that contain melatonin, a hormone that helps regulate sleep cycles.

"Montmorency cherries contain the highest level of naturally occurring melatonin of any fruit, more than six times the amount found in similar Balaton cherries," says Michael Breus, author of Good Night: The Sleep Doctors 4-week Program to Better Sleep.

"We're discovering that tart cherries help people fall and stay asleep, without the side effects or medication interaction caused by other super foods like grapefruit," Michael told Woman's Day.

Unfortunately, tart cherries aren't the sweetest in the world, so Michael has come up with a smoothie to make it tasty (and effective):

Ingredients:

  • 60ml of tart cherry juice concentrate
  • 1 banana
  • 1 kiwi
  • 1 cup coconut or almond milk
  • 10 ice cubes

Method:

  1. Place all ingredients in a blender and puree until smooth. Finito!

Simple, huh? Bananas and kiwis are also known to be beneficial for sleep, and nut milk will help with any intolerances. Happy sleeping!

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In today's world, it's all go, all of the time and honestly it can be hard to keep up with our hectic schedules.

But a new technique has been formed that could make you sleep better, work better and be more productive.

According to author Craig Ballantyne, the 10-3-2-1-0 formula will give you the "perfect day," leaving you well rested and energetic.

He believes that switching off at the right time before bed and sleeping well is essential and will give you loads of health benefits.

Want to know how it works? It's pretty easy:

  • 10 hours before bed: No more caffeine
  • 3 hours before bed: No more food or alcohol
  • 2 hours before bed: No more work
  • 1 hour before bed: No more screen time
  • 0: The number of times you hit the snooze button in the morning

“The single most important factor in winning your mornings and owning your days is to get up 15 minutes earlier and work on your No. 1 priority before anyone else is awake. It's that simple,” Craig told the Telegraph.

“When you follow this formula, you'll get more done and stop letting the big opportunities in your life slip away.”

We're all on for more sleep and being more energetic so we might just give this one a go. 

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Oh naps and the glory of naptime.

It is the time of day that people around the world seem to understand the importance of, but we can’t quite work into our daily schedules past childhood. Which is just a terrible shame really. 

The most frustrating thing: in our youth we didn’t appreciate naps at all.Why were so oblivious to the beauty of the midday snooze way back when?

However! Science is stepping up and giving us a helping hand with a new study. It proves at work is the best time to take a nap.

We had already thought this was the case, but it’s nice to know the experts are on our side when our bosses consider the practice frowned upon. 

The sleep experts, along with the National Sleep Foundation, discovered that for people who don’t have trouble sleeping at night, a short power nap of 20 minutes (anything more starts a REM cycle, which is a deep sleep no-no) between 2 p.m. and 4 p.m. will leave you rested enough to tackle the afternoon like an Olympian.

Maybe not an Olympian but it definitely feels like you’re some sort of goddess when you can politely decline three coffees at 4 in the afternoon with a certain smugness. 

There is some bad news if you toss and turn at night. These naps can make you groggier than if you never napped in the first place. So perhaps before you decide to commit to the siesta loving life, consider sorting out your night time sleep schedule first.

Does this mean those bizarre nap desks could be coming to an office near you? We think yes! 

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For anyone who likes to stay in bed as long as they can in the morning, then this is definitely for you. 

According to research from Oxford University, your body apparently doesn't function before 10am and it's biologically unnatural to wake up before then.

Speaking to The National Post, Dr Paul Kelley, who conducted the research, said that getting up earlier than 10am also creates illness, stress and exhaustion in employees.

"Before the age of 55, the circadian rhythms of adults are completely out of sync with normal nine-to-five working hours, posing a serious threat to performance, mood and mental health."

Dr Kelley also added that forcing staff to work before 10am is the equivalent to some forms of torture (we suppose, when our 7am alarm goes off it really does feel like torture). 

"Staff are usually sleep deprived. We've got a sleep deprived society. It is hugely damaging on the body's system because you are affecting physical, emotional and performance systems in the body."

"Your liver and your heart have different patterns and you’re asking them to shift two or three hours. Everybody is suffering and they don’t have to.”

Dr Kelley suggested if we look at the connections between the human body, Earth, and the light from the sun's natural rhythms, it isn't really possible to change it's 24-hour cycle. 

Later starting times should effect every part of society, especially hospitals and prisons. In these cases, people are usually woken up and given food they do not want because it's too early.

He also believes that work and school times need to change, which would mean having to finish later than usual. 

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The idea of waking up early having a chance to sit down to a proper breakfast, maybe read the paper or possibly even go for a job sounds fantastic.

The snooze button is so very tempting on chilly winter mornings, and then before you know it breakfast is just a thing of the imagination. 

In theory the dream of the seamless morning routine is great, but unfortunately sometimes it can be difficult to master. If you struggle to get a morning routine that really works, this could be why.

Your eyebrows take forever: 

The brow has never been more important. However, if you’re rushing and stressed every morning facing into rush hour traffic, consider streamlining aspects of your morning routine.

Picking an outfit the night before is one way to speed things up. Then you have time for other things, such as breakfast, or maybe even reading that book you were supposed to finish last year.

You love the snooze button: 

Making the leap from an 8 o’clock wake up call to 6 o’clock might be a might courageous. You can however start to train yourself to wake up earlier.

Start by setting your alarm 20 minutes earlier for a week, and then try for 30 or 40 minutes the following week. Who knows, after a month you might actually be a morning person.

Your night time routine is less than practical: 

If you’re working or studying until three in the morning then of course waking up early is going to be a struggle. Try to find some less stressful activities to do to wind down.

Pinterest is full of simple yoga routines that are supposed to help you settle down. Also, avoid staring at your phone, computer or television.

The blue light they emit slows down your production of melatonin, a hormone we need to help regulate our sleep cycles. 

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Any time we hear the words ‘lose weight’ we generally start to think of sweaty gym sessions, early morning cardio in the frigid morning air and lots of green veggies.

A lot of veggies.

Making sure you get enough sleep is also important when it comes to weight loss, as your body needs to time to rest and recover. Which is great because we are all about the naps.

So, discovering that sleep can actually help you to lose weight was something we were very excited about.

Have a nightcap:

Ok, so not exactly the conventional nightcap one would immediately consider. Previously we’ve been told that snacking before bed is bad news for your waistline, a new study found that a small snack could actually aid weight loss. 

Florida State University researchers found that people who drank a 150-calorie protein shake 30 to 60 minutes before bed experienced a faster metabolism and lower blood pressure.

Netflix and chill:

In a study in the journal Diabetes, young male participants who slept in rooms cooled to 66°F doubled their volumes of the body fat which actually helps to burn calories.

This was compared to when they slept in 75° rooms. One thing to consider: If you plan on living up the ‘netflix and chill’ code, you may want to keep warm socks nearby. Research from the Netherlands found that women have an easier time orgasming when they aren't distracted by cold feet.

Set your alarm:

According to a study from Brigham Young University. Women who woke up within roughly the same hour-long window every day weighed less than women who woke at different times.

Since losing just an hour of sleep can make you hungrier and more likely to reach for unhealthy foods, Shape magazine are recommending that you make sure you're heading to bed early enough each night to getat least seven hours before that alarm interrupts your snooze.

 

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While that extra cup of coffee at 8 o’clock last night seemed like a fabulous idea, the caffeine high until 4 in the morning was not.

Attempting to pull an all-nighter to finish that dreaded assignment may also seem like a great call, but the subsequent panda eyes can be frustrating. Or perhaps some suggested to ‘just go for one’ after a long work day and you couldn’t resist.

It happens, and when you have a busy day ahead the last thing you want to worry about is looking less than bright-eyed and bushy-tailed. So, these are some make up tricks to help you fake a fresh-faced look when you’re longing for a nap.

Dust white shimmer shadow across your eyelids and a beige shadow along the crease.

The slightly darker shade makes it seem like your eyes are bigger, so therefore more awake.

Line your upper waterline with black eyeliner.

Applying liner to the water line makes your lashes appear fuller, which is what really gives you the wide awake look.

Coat top lashes with mascara.

Two coats! Also, if you happen to have mascara with a curved wand, that can help you to reach the very corner lashes.

Brush bronzer along your cheekbones and pink powder on the apples of your cheeks.

Give yourself a nice fresh glow; as if you’ve been wide awake strolling in the sunshine for hours and haven’t just pried yourself from the duvet.

Apply a bold lip colour.

If all else fails, draw attention away from your sleepy eyes with a nice strong lip, just go for it.

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Some of us are just not morning people. While many are happy to jump out of bed and attack the day as soon as the dawn breaks, more of us would rather just snooze until the last possible minute.

If you are someone who faces the daily struggle of being a functioning member of society before midday, then we found some interesting facts for you. If you thought that you were doomed to the constant rush of having slept through your alarm you were wrong.

It might have something to do with the items hanging around your home, not your lack of passion for early morning commutes after all.

Your snacks:

Foods loaded with simple carbs and sugar with cause blood sugar levels to spike and drop which will contribute to you feeling more tired over time.

Is your house chilly?

Some studies found that optimum temperatures for sleep are actually pretty cool. So if you keep your home colder than most, you could find yourself tempted to crawl back under the duvet for warmth and a nap.

To the windooooooow:

A study on office workers found that those who were exposed to more natural light during the day would sleep on average 46 minutes more per night. Those who were not slept less and felt less rested during the day.

Scented candles:

Yes these are very relaxing and lovely, but they can also make you feel sleepy during the day. A study found that people who sniffed lavender before going to bed slept more soundly then those who didn’t. So maybe ditch the candles during the day.

Your clutter:

A study found that people who spent time in a messy or disorganised environment would spend mental energy on stress, which made them feel more tired. So it might be time to clear off that chair we all have sitting somewhere in our room.

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The case for napping during the day has been argued for quite some time now. Everyone was very relieved when science took the side of the pro-nap team which research that suggests that you should in fact be paid to nap.

The book Take a Nap! Change Your Life proved that naps can boost productivity, increase alertness, and improve your accuracy among other benefits. So, it’s a good that there’s a new desk design on the way that will make sure you can get some shut eye.

The ultimate desk-bed hybrid is a Greek design from Studio NL. The side panels fold out to reveal a mattress and headboard. Very sleek.

Designer Athanasia Leivaditou told the Huffington Post that the design was supposed to a comment on the emphasis people place on their work these days.

"The desk concept came from my time working incredible hours at university," Leivaditou said. "It's meant to show how much of our lives we spend on work."

It also shows just how much we love a nice nap when that mid-afternoon slump hits hard.

The design won an awards at the recent A’ Design Compeititon for furniture and homeware. Unfortunately, that doesn’t mean that the design is going to be available worldwide soon. *broken heart emoji*

However, there is another design that might take your napping abilities to the next level: the StudyBed.

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While we may all have the very best of intentions when it comes to our healthy lifestyle and clean-eating diets, from time to time we tend to let some things slide. 

It is very easy to find ourselves sitting in the office on a Wednesday at four o'clock and find ourselves day dreaming about all of the chocolate bars to ever be found. Before you know it the fantasy is reality and we are drowning in biscuits wrappers and not ever a little bit sorry. Until the sugar crash hits and we want to weep. 

However, a new study made have found reason for us to dry our tears because our weekly treats may not be as detrimental to our dream bodies as we think. 

A study published in the journal Obesity found that the one thing that is the biggest barrier to weight-loss is not in fact edible.

Sleep deprivation is in fact the biggest obstacle to dropping any excess pounds you might be worried about. Sleep is incredibly important to help us maintain a healthy weight. 

This is because when we get enough deep sleep, we are better equipped to make healthier choices throughout the day. Sleep also helps us to regulate our blood sugar which can mean we avoid having any sugar cravings during the day. 

The study took into account 189 people and found that those who caught up on enough sleep would wake up feeling more motivated to eat a properly nutritious breakfast and engage in physical activity as well as avoid unhealthy food. 

So, rather than tormenting ourselves and shunning any and all tasty (although mildly unhealthy) treats, perhaps we should consider having an early night instead? Or at least try and squeeze in more naps.

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If you have ever set an alarm in a bid to squeeze in a morning workout as a more healthy way to start our day, then you know how rough it can feel.

With winter closing in on us, sorry but someone had to say it, getting out of bed before the sun has risen can seem a very difficult task indeed. How tempting is it to just press the snooze button? Or better yet, just knock off you alarm altogether.

The people at Greatist wanted to end the fight between morning gym sessions and sleep once and for all. So they turned to some experts to help.

According to national Institutes of Health, adults should be getting seven to eight hours of sleep each night. Unfortunately most people don’t reach these levels of sleepy bliss.

Biologist Jason Edmonds says that working out while exhausted can feel harder and less productive. However, the early bird workouts do have benefits. Such as:

You’re more likely to go to gym in the morning before other social events pop up during the day.

Exercising releases endorphins. The feel good chemicals can help give you a boost and relieve stress for the remainder of the day.

You will sleep better. In one study, participants who exercised before 7 a.m. slept longer and had deeper sleep cycles than those who exercised as 1p.m or 7 p.m.

The takeaway from the investigation seems to be that if you’re constantly choosing between sleep and the gym then you need to readjust your schedule. One won’t work without the other, so if you really to get fit and stay healthy, the experts are suggests you find a balance.

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