We have all suffered through our children’s witching hour around
dinnertime (typically between the hours of 4pm and 6pm)—the tantrums, whining,
and arguing.
But have you ever stepped back to notice that we have our own
witching hour? If we don’t take some precautions, things could get pretty
frightening at home.
Several studies over the
years point out how it may be harder for us to think clearly, make good
decisions, and avoid making mistakes during the middle of the afternoon. This
is due to our circadian rhythm, a 24-hour internal clock that helps to regulate hormones in
our brain to cause us to feel either sleepy or energetic.
That mid-day slump
time is widely referenced in the business world, but it also affects parents at
home trying to take care of their kids.
A study in The Journal
of Neuroscience went one step further and discovered that our brain’s reward
system also goes haywire around 2pm. Essentially, this system is responsible
for helping us evaluate potential risks versus rewards to make an effective
decision.
The study found that rewards we receive in the morning or evening
tend to come as more of a surprise than rewards we get in the afternoon. That
surprise factor causes certain parts of the brain to light up more. This means
we are better off avoiding some activities during our own witching hour to
control our reactions to conflicts we may face.
If you want
to avoid overreacting and saying something to your kids you will regret later,
try these tips for making the best of your witching hour.
Eat A
Healthy Snack
Like our
kids, if we go too long on an empty stomach, we are bound to lose our balance.
Your best bet is to choose a snack that combines protein, fiber, and complex
carbohydrates to raise your blood sugar levels steadily and keep them up. This
will give you a boost and help improve your mental performance and
decision-making ability.
Schedule
Nap Time for Both You and Your Child
Feeling
drowsy around 2pm is totally natural, according to neuro specialist Dr.
Fiona Kerr. She explains that humans are physically designed to take two
naps per day, although very few of us actually do. Our hormones ebb and flow
throughout the day, typically dropping at that time. During this period, we
have reduced attention capacity,
executive function, working memory, quantification skills, logical reasoning,
motor dexterity, and mood. Experts recommend taking a power nap for about 15 to
20 minutes during this time of day to recharge.
READ MORE: Mindfulness for parents
Talk a
Walk Outside
Another way
to beat the 2pm slump is to head outside for a walk. Put your little one in a
stroller or baby carrier and take a walk around your neighborhood or at a local
park. This will
get your muscles moving and oxygen flowing.
Great time to breathe in
some fresh air to reinvigorate you and soak in some nature, which offers so
many benefits like stress reduction. Finally, being out in the natural sunlight
can help reset your internal clock and give you a much-needed energy boost.
Do Some
Light Exercise and Stretch
Experts also
recommend doing some light exercise and stretching to get through the slump. Try doing some
yoga poses with your kids or put on some fun music and have a family dance
party.
Another option is to tap into technology to take a movement break using
programs like Go Noodle. More than 60,000 elementary schools in the United States are
using this creative online program to give their students active breaks throughout
the school day. Why not use it at home for both you and your kids?
Plan A Calm Activity
If you sense your mood heading for a dip, be sure to plan a calm
activity for your kids so you can have some downtime. Maybe that is when your
children use their electronics or watch a television program. Or send them to
their room or another comfy spot to do some reading or coloring on their
own.
Accept
Your Limitations
When all else
fails and you notice a pattern that you are really struggling every day around
the same time, plan ahead to get help.
Hire a babysitter, invite a grandparent
over, or work out a system with a friend or neighbor who will watch your kids
for a couple hours at that time and you will do the same for them.