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Dear Lucy: I'm often seized by extreme sleepiness about one and half or two hours after lunch. I'm usually much sleepier at this time of day than I am at midnight. I think many people share this experience. Unfortunately, many classes at MIT are scheduled in the afternoon, just at this "sleepy time." Do you have any advice on how I can become more alert at this time of day? —Somnolent Sophomore

Dear S-squared: What a great question! You're correct that many people share your experience of mid-afternoon drowsiness, and that includes Lucy. A midday nap is part of the daily routine in many cultures, and many scientists now believe that this afternoon "downtime"—which tends to occur between 2 and 3 p.m. for most people—is hardwired as part of our circadian cycle. In fact, it even coincides with a slight drop in body temperature.

Unfortunately, says MIT Medical psychologist Xiaolu Hsi, Ph.D., this mid-day slump hits even harder if you're already overtired, and "chronically overtired" describes most college students. "Sleep deprivation is more pervasive than 'the freshman 15,'" she says emphatically. Hsi's first suggestion, therefore, is that students try to get enough sleep. "If possible, this means seven to eight hours a night," she emphasizes. "Try to peg your schedule to the hours of sunlight, especially as far as getting up in the morning," she adds. "Staying up past midnight, and then sleeping late the next day, is not the best way to be effective in any area."

Hsi also suggests eating a lighter lunch. Although the afternoon slump occurs whether or not one has eaten a midday meal, normal afternoon drowsiness may be exacerbated by a heavy noontime meal as the body's energy is diverted to the task of digestion. Hsi's colleague, psychologist Celene Barnes, Psy.D., further cautions against overdoing it with carbs at lunchtime. Studies have shown that a high-carbohydrate meal, especially one that is also low in protein, tends to elevate serotonin levels in the brain, which causes sleepiness. "Taking a brisk 10-minute walk before an afternoon class is another way to make sure you start the class as fully alert as possible," Hsi adds.

Finally, Lucy wants to remind you that you're never too old for a nap. Many studies have shown that the best way to deal with the mid-afternoon slump is not to fight it. In fact, even a 10- to 15-minute nap can lead to several hours of improved alertness and productivity. And short daytime naps have been shown to be especially useful when you're not getting enough sleep at night. Just keep naps to no more than 45 minutes—set an alarm—and don't nap after about 4 p.m. Lucy would also add that midday naps are best taken before an afternoon class, not during! —Lucy

Information contained in Ask Lucy is intended solely for general educational purposes and is not intended as professional medical advice related to individual situations. Always obtain the advice of a qualified healthcare professional if you need medical diagnosis, advice, or treatment. Never disregard medical advice you have received, nor delay getting such advice, because of something you read in this column.