You got enough sleep, worked out in the morning and ate a light, balanced lunch. And yet, once 3 p.m. rolls around, you’re ready to fall asleep at your desk.
If you’ve ever experienced this phenomenon, you’re far from alone. That post-lunch dip in alertness — often called the afternoon slump — is something experienced by even the most health-conscious individuals.
“The afternoon slump is the dip in energy, focus, motivation, and productivity that typically happens for people between 1-4 p.m.,” says Sarah Johnston, a Future personal trainer and certified Health Coach. “It can happen as a gradual decline throughout the day, or occur more suddenly within a few minutes.”
The afternoon slump is a natural part of our body’s circadian rhythm and goes beyond mental fatigue.
“We often think of circadian rhythm as our sleep hours or sleep cycles. It is 100% part of our rhythm, but the daytime hours are also inclusive of the full 24-hour rotation,” says Johnston.
Several factors influence how strongly someone experiences the afternoon slump, including age and sex. Women may feel more impacted due to hormonal shifts that make the body more sensitive to external stressors. Middle-aged and senior adults are more likely to experience the afternoon slump because of changes in the body’s circadian rhythm.
Certain lifestyle choices, such as eating heavy mid-day meals or getting insufficient sleep, can further intensify the dip in energy.
“It can happen to anybody, but may impact certain groups more than others,” says Johnston. “Adults with high-stress jobs may feel more of an impact, for example, as they may be more likely to skip meals or be seated for long periods.”
It may be tempting to reach for an extra cup of coffee or a chocolate bar for a quick energy boost. Johnston advises against this, as spikes in blood sugar can actually contribute to a subsequent crash.
“Quick spikes of sugar may feel like a fix for a short period, but may not be helpful in the long run,” she explains.
Johnston also cautions against consuming extra caffeine, which can negatively affect sleep cycles. Poor sleep disrupts the circadian rhythm, which can further perpetuate symptoms associated with the afternoon slump.
“Relying on something like caffeine and sugar also trains your body to become dependent on those short-term spikes,” says Johnston. “It is important to find solutions to teach your body to find sustainable energy rather than a quick fix.”
A well-balanced diet consisting of protein, carbohydrates, and healthy fats helps stabilize blood sugar levels and maintain steady energy. Johnston also emphasizes the importance of eating at regular intervals throughout the day.
“Skipping breakfast, for example, may contribute to wanting to eat a large and heavy lunch, which may make us feel lethargic after eating,” she says.
Proper hydration is equally important. Johnston recommends keeping a full water bottle at your desk and, if needed, adding electrolytes for extra hydration.
“Aim for steady hydration all day long. Try not to play catch-up with your water intake in the afternoon,” she adds.
Prolonged periods of sitting can slow down the body and contribute to that familiar dip in energy.
Try stretching, taking a brief walk, or standing up often throughout the day.
Johnston often schedules “move breaks” for her clients, even if it’s only for a few minutes.
“Many of my personal training clients work demanding jobs, with little time for breaks,” she explains. “We’ll start by scheduling 5-minute stretches, and extend to longer periods over time.”
It’s tempting to scroll endlessly through social media when you’re hitting a wall, but our brains need less stimulation during these low-energy moments. Johnston suggests journaling or meditation instead of reaching for your phone.
She also encourages exposure to natural light to help regulate your body’s internal clock.
“If you can, step outside for a few moments every morning,” she says. “If you are working, try to work near a window, or step outside when possible.”
That can be challenging during fall and winter, when the sun sets earlier in the day. Johnston recommends using a light therapy lamp to supplement natural light, especially if you spend most of the day indoors.
“Being proactive about which season we are heading into and coming up with a game plan can be really empowering,” she says.
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