How to beat the afternoon slump in 8 ways (without coffee)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn why you're so tired in the afternoon by understanding your circadian rhythm. Plus, how to avoid the afternoon slump and beat afternoon fatigue when it hits.
Most of us are familiar with the afternoon slump phenomenon. And while it’s common for our energy to nosedive in the afternoon, it can be frustrating especially if we’re looking to feel productive and motivated.Fortunately, there are plenty of ways to dodge the drowsiness and amp up your afternoon activity.
What is the afternoon slump?
The afternoon slump is a period in the day when your body demands a break, making even the most minor tasks feel monumental. You might notice yourself yawning more, checking the clock frequently, and daydreaming about taking a nap (or grabbing another cup of coffee). You might experience physical and mental fatigue and a decline in focus.
The energy dip tends to hit during the early to mid-afternoon and can affect you whether you're at home, at work, or on the go. These signs of fatigue and lack of focus are your body's way of saying it needs some rest or a change of pace.
The afternoon slump isn’t just about feeling sleepy. It can also affect your mood and motivation, making you feel irritable or even anxious. And the afternoon slump isn’t just about the annoyance of feeling tired, it can hinder your productivity, creativity, and the quality of your work.
This afternoon fatigue can be a hurdle, especially when you have a busy schedule. Understanding what it is and why it happens is the first step toward finding a solution. By overcoming the afternoon slump, you can reclaim your afternoons, keep your energy steady, and make the most of your day. And on days that you succumb to a nap? Well, that’s okay, too.
Why you feel so tired in the afternoon
One of the main culprits behind the afternoon slump is our body's internal clock, known as the circadian rhythm. This natural timer helps regulate when we feel awake and sleepy over a 24-hour period. During the early to mid-afternoon, our circadian rhythm naturally dips, telling our body it might be a good time to rest. This dip triggers the release of melatonin, a hormone that promotes sleep, making us feel like we could use a nap.
Lunch can also play a big part in your afternoon slump. If you choose a meal that’s heavy on refined carbohydrates or sugars, like breads or pastas that lack in whole grains, it can cause a rapid increase in blood sugar, followed by an even faster drop. This can lead to afternoon fatigue.
If you didn’t get enough sleep the night before or you’re going through a stressful time, the afternoon slump could hit you harder. Lack of sleep and stress fuel afternoon fatigue, making the circadian rhythm’s natural dip in energy feel like a plunge you can’t rebound from.
Other factors can contribute to feeling tired in the afternoon, like having an underlying medical condition or taking certain medications.
5 ways to avoid the afternoon slump
Nobody wants to feel sluggish in the afternoon, especially when there are things that need to be done. How can you combat the tiredness and keep the afternoon slump at bay? We’ve got tips. Implementing these strategies could be your ticket to more energetic afternoons.
1. Explore mindful eating
Take the time to really enjoy your food and opt for food options that will provide steady energy like lean proteins, healthy fats, and complex carbohydrates. For example, instead of a big bowl of pasta, try adding protein like grilled chicken to your meal, or opt for a pasta made from lentils or chickpeas for a punch of protein and satiating fiber.
2. Stay hydrated
Drink plenty of water throughout the day to stay hydrated and keep your energy levels up. Add a fun mix-in, like slices of fresh fruit or electrolytes for added hydration, if you don’t enjoy drinking plain water.
3. Move your body regularly
Sitting in one place for too long can make you feel stiff and tired, but regular movement can keep the blood flowing and help keep the drowsiness at bay. Make it a habit to stand, stretch, or walk around every hour. Set a timer to remind yourself to engage in mindful movement throughout the day. Instead of reaching for the afternoon cup of coffee, try going for a walk instead.
4. Lean into mindfulness practices
Mindfulness practices like meditation can help you stay centered and calm, which, in turn, can help to increase your energy levels. Even a few minutes of deep breathing can be refreshing.
5. Prioritize sleep
A good night’s rest sets you up for success the next day. It’s recommended that adults get between seven to nine hours of restful sleep each night. When you have a good night’s sleep (especially deep sleep), you’re more likely to stay energized and focused the following day.
8 energizing tips to help you beat the afternoon slump
Overcome the afternoon slump with these eight simple, effective tips to combat sluggishness and reclaim your energy.
1. Engage in quick physical exercises
Moving your body can help wake up your muscles and get your blood pumping. Stand up and stretch your arms and legs, do a few jumping jacks, or take a quick jog in place. If you have time, take a short walk around the block. The movement and the fresh air will give you an extra boost of natural energy to power you through the day.
💙 Need a quick boost? Jumpstart Your Day with Mel Mah works just as well in the afternoon.
2. Step into the sunshine
Exposing yourself to the sun can help reset your body's internal clock and give you fresh energy. Take a walk in the park or opt to work outside if you can. Just don’t forget to put on your SPF!
💙 Not able to get outside right now? Listen to one of our soothing soundscapes like Calm Island, and you’ll feel like you’re right there on a sunny tropical beach.
3. Listen to uplifting music
Music can lift your spirits and provide a quick energy boost, so crank up the tunes and sing along! If you’re needing to reignite your productivity at work, listening to lo-fi has been shown to increase focus and energy.
💙 You can listen to any music that delights you, but if you’re in the market for something new try Hawaiian Slack Key Guitar.
4. Take a brisk walk
A change in scenery and some fresh air can work wonders to clear your mind and revitalize your energy. Take that meeting on the go or dedicate a few minutes of your lunch break to getting your steps in.
💙 Looking to incorporate some mindfulness into your walk? Lace up your sneakers and then press play on Mindful Walking.
5. Chew gum or an apple (if it’s safe for your teeth and jaw)
Chewing can help increase blood flow to the brain and provide a quick energy boost, so eat an apple, or pop a piece of gum in your mouth when you’re feeling your energy wane. Bonus points if the gum is peppermint, which is a natural energy-booster.
Chewing gum isn’t conducive for those who have dental issues, or who may suffer from temporomandibular joint disorder (TMJ). If you think your teeth or jaw might not thank you for chewing gum, skip to the next tip, which is a bit more relaxing.
6. Take a quick nap
A quick 10 to 20-minute power nap can be refreshing and help you recharge for the rest of the day. Sometimes, all your mind needs is a quick reset.
💙 Settling down in the afternoon can be difficult but our Nap Stories are perfect for helping you relax for the right amount of time. They even wake you back up gently when the time is up.
7. Practice mindful breathing
Sit quietly and focus on your breath. Take deep breaths in and out, allowing your mind to clear and body to relax to help reduce stress and re-energize your mind.
💙 Need a little guidance? Try Reset with the Breath with Jay Shetty.
8. Change your scenery
Sometimes a slump can be remedied with a change in scenery. Try relocating, whether it's a separate room in your home or a new seat in the office. Moving out of your usual spot can refresh your mind and help alleviate the afternoon fog.
Afternoon slump FAQs
What causes the 3pm slump?
The 3pm slump is often a result of various factors working together, like diet, how much rest you’ve received and stress levels. Your body's internal clock, known as the circadian rhythm, naturally dips in the early to mid-afternoon, signaling a rest period. This dip can trigger a release of melatonin, a hormone that promotes sleep, making you drowsy. Additionally, if you've had a lunch high in refined carbohydrates, your blood sugar levels may spike and then drop, contributing to fatigue. Moreover, factors like insufficient sleep and stress can also make the 3 pm slump feel more pronounced. By understanding these triggers, you can take steps to keep the afternoon slump at bay.
How do I stop the afternoon slump?
You can stop the afternoon slump through a combination of lifestyle adjustments. Start with balanced meals—especially your midday meals—to avoid blood sugar crashes. Stay hydrated and take breaks for mindful movement throughout the day to help keep your energy levels steady. Implement mindfulness practices such as meditation or deep breathing to help reduce stress. Lastly, ensure you get a good night’s sleep to give yourself the best chance of maintaining energy throughout the next day.
Why does my energy crash in the afternoon?
The afternoon energy crash is typically a result of natural physical processes—like the circadian rhythm—and lifestyle factors. Your circadian rhythm creates a natural dip in energy during the early to mid-afternoon. On top of that, the type of food you eat during the day can affect your energy. A meal or snack heavy in refined carbohydrates and sugar can lead to a blood sugar spike and crash, making you feel more tired. Other contributors could be poor sleep and high stress levels. Recognizing these factors can help you take steps to prevent the afternoon energy crash.
Why do I feel awful every afternoon?
Feeling awful every afternoon can be very frustrating. This feeling can arise from the circadian rhythm's natural energy dip, blood sugar fluctuations from meal choices, lack of sufficient sleep, and stress.
If this afternoon slump is a regular occurrence, it might be worth examining your daily habits. Are you getting enough sleep? Are your meals balanced? Are you moving around during the day or staying stagnant? Addressing these questions and tweaking your routine can be a step toward a more energetic and comfortable afternoon. But if the feeling of exhaustion, dread or just feeling awful persists, please consult a healthcare professional to rule out any underlying conditions.
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