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You’ve nailed your morning to-do list, but notice your energy levels are falling. Here’s how to dodge the dreaded afternoon lull, with expert-backed tips
Summary
1Why does the 3pm slump happen?
“It can be because of a number of things, which hopefully we can help you to avoid. If your blood sugar levels are low, this can...
2Can diet help with energy dips?
“Try things like a breakfast that’s high in protein and healthy fats to help stabilise blood sugar, focus on high-fibre foods and make...
3What lifestyle changes help with the slump?
“Get outside in natural daylight as early as possible in the morning to help regulate your circadian rhythm. Also try bursts of...
Afternoon energy lulls are so common that practically everyone’s felt the ‘3pm slump’. It can leave us low on focus, craving a nap and reaching for sugary snacks and caffeine top-ups.
But before you grab that third coffee of the day, there are smarter, more sustainable ways to keep your energy levels balanced.
Here, we ask the experts to break down exactly why this lull happens and how to fend off the energy dips.
Why does the 3pm slump happen?
Afternoon drowsiness is easily avoided. But first, let’s understand why the heck it can creep up on us so easily.
1. Blood sugar lows
That sleepy feeling is kicking in, and the biggest cause is probably down to blood sugar dipping1, according to nutritionist GQ Jordan. “When you eat lunch, particularly one high in refined carbohydrates (like a white-bread sandwich, crisps or chocolate), your blood sugar rises quickly, triggering insulin release. This helps move glucose into your cells for energy.
“But if the spike is too high, your insulin overcompensates, which causes a sudden drop in blood sugar,” she explains. This dip makes you feel tired, unfocused and craving something sweet or caffeinated to bring your energy back up.
2. Overloaded gut
You might feel particularly sleepy after a big lunch out. “Heavy meals may sometimes leave you feeling tired2 as your digestive system could be overloaded,” says nutritionist and gut health specialist, Evie Whitehead.
3. Declining mental energy
Your body's internal clock, or circadian rhythm, could also be responsible. “The body’s natural sleep-wake cycle is designed to produce a small dip in alertness mid-afternoon,” explains GQ. “This is linked to fluctuations in core body temperature” – the sleep hormone that makes you crave that afternoon nap.3
“For some, it might also be declining levels of motivation and mental energy – or boredom,” explains Megan Hallett, women’s health expert and author of The Happy Balance. “If you’ve scheduled all your important meetings and to-do list tasks at the beginning of the day, perhaps you also had a long commute or a poor night's sleep, paired with that blood sugar crash, you have the perfect formula for an afternoon nosedive.”
4. Dehydration
If you haven’t drunk enough in the morning, research shows4 this might lead to decreased alertness and increased fatigue. “Even mild dehydration can slow circulation and oxygen delivery to the brain, making everything feel harder,” says GQ.
Caffeine could also be a factor. “Although caffeine can provide a quick pick-me-up, this can often be short-lived,” explains Evie.
Can diet tackle an energy dip?
You don’t need to make huge changes – you can ward off the slump with these expert tips:
1. Start early
The first and most effective way to avoid an afternoon crash is to start balancing your meals earlier in the day. “A breakfast that’s high in protein and healthy fats helps stabilise blood sugar and keeps you fuller for longer,” explains GQ. “Swapping toast and jam for something like eggs with avocado and wholegrain toast or Greek yoghurt with nuts and berries can make a big difference.”
2. Strike a balance
“Ensure your lunch meal contains as many of your macronutrients as possible, and not just carbohydrates,” suggests Megan. “Always try to include a good source of protein like lean meat, eggs or beans, healthy fats like oily fish, avocado or nuts and carbohydrates like rice, noodles or quinoa.” This powerful combo is the ultimate formula for stable blood sugar levels that may help to reduce that spike.
3. Go complex
It’s the oldest tip in the book, but perhaps the most effective. “Try swapping refined, simple carbs for whole, complex ones when you can,” says Megan. “For example, trade out the white bread for seedy, sourdough or whole grain versions whenever you can.”
Simply put, complex carbs provide a more lasting source of energy than simple ones because they take longer to digest.6 “This helps to slow down your body’s release of sugar, providing a sustainable release of energy, rather than a quick boost, followed by a crash,” says Megan.
4. Keep drinking
“If you find that your brain gets foggy during the mid-afternoon, ask yourself whether you’ve drunk enough water,” suggests Megan. Dehydration can cause fatigue and even confusion, according to research.4 “Try tracking your drinking and aim to glug at least six to seven glasses of water throughout the day.”
Working out lots or want to top up your usual water? Adding electrolytes can give you a hydration bonus.
5. Focus on fibre
“Studies show that diets higher in fibre can help increase alertness, focus and improve energy levels,” says Evie. “Try swapping your sandwich or bagel for a salad topped with nuts and seeds and a piece of fruit, or I love a lentil veggie soup with a couple of oat cakes.”
6. Rule out a deficiency
Are there any nutrients or vitamins that can help with energy?
Together with a balanced, healthy diet, targeted nutrients might help to maintain your energy levels.
Green tea
“A cup of green tea contains caffeine, which may support energy. But it also contains L-theanine – an amino acid that helps balance the stimulating effects of caffeine,” says Megan.
Electrolytes
“These can help if dehydration is a factor, especially if you drink a lot of coffee or tea, which can have a mild diuretic effect,” says GQ. “Adding a pinch of sea salt to water, or choosing an electrolyte supplement without added sugar, can help with hydration.”
Apple cider vinegar
“Taking apple cider vinegar6 before your meal may help to reduce the post-meal blood sugar spike, meaning a more sustained release of energy,” says Megan. But it’s not a fix-all and is best paired with a healthy diet.
Lion’s Mane
“Smaller, emerging studies7 suggest lion’s mane mushroom might help the production of nerve growth factor (NGF), which supports brain cell regeneration and cognitive function.” Plus, you can easily mix it into your morning tea or coffee.
Gingko
“This plant might help focus and brain power by improving microcirculation in the brain,” says Megan. One study8 also suggested it might improve memory and reaction time, though more conclusive research is needed.
And beyond diet – what else helps with the afternoon slump?
1. Get outside in the morning
One of the best things you can do to avoid an energy dip is to get outside in natural daylight as early as possible in the morning. “Exposure to natural light within the first 30 minutes of waking helps9,10 regulate your circadian rhythm, meaning your body is more alert during the day and naturally winds down in the evening,” says GQ. If daylight isn’t an option, a daylight lamp can help mimic the effect.
2. Try bursts of movement
You don’t need to fit a long workout into your lunch break. “Going for a quick walk after your meals helps to stabilise blood sugar levels11 and lower stress levels,12 which can also help to support stable energy and motivation,” says Megan.
Take your favourite podcast along to help get you out there. Or try some good old exercise snacking. “Quick bursts of movement like a brisk jog, jumping jacks or squats might help to give you the boost you need.”
3. Keep your sleep regular
“Setting a good day and night routine by waking at roughly the same time each morning and going to bed at the same time each night helps with deeper sleep and energy levels13 during the day,” explains Evie.
4. Maximise your productivity peaks
“If you know that your productivity decreases around 3pm, schedule tasks that require less attention to detail or ones you can do easily at this time, like replying to emails or scheduling meetings,” suggests Megan.
5. Do a short meditation practice
We all know the benefits of meditation, but it’s just tough to commit to the practice. However, research shows14 just how much it could help us when we’re having a foggy, fatigue-induced moment.
“Meditation increases GABA levels15 (gamma-aminobutyric acid) – a major neurotransmitter in the brain that helps calm the nervous system. It reduces stress and anxiety,” says Megan. “It also makes it feel easier to focus and stay on task. When your mind is calm, you’re more likely to think clearly, so it’s a great tool if you experience brain fog regularly.” Try two or five minutes to start with, it might just be the shake-up you need.
The final say
Whether it’s tweaking your lunch, getting outdoors post-meal or keeping a closer eye on your water intake, small changes can go a long way to avoid that mid-afternoon meltdown.
You can stay sharp, energised and focused all day by tuning into your body’s needs and building in some smart strategies – both on your plate and in your planner.
If you find it challenging to stick to healthier habits, give habit stacking a try to improve your chances. Still worried about low energy levels? Read up on the six surprising causes of fatigue.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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4. Pross N, Demazières A, Girard N, Barnouin R, Santoro F, Chevillotte E, et al. Influence of progressive fluid restriction on mood and physiological markers of dehydration in women. British Journal of Nutrition [Internet]. 2012 Apr 13;109(2):313–21. Available from: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/influence-of-progressive-fluid-restriction-on-mood-and-physiological-markers-of-dehydration-in-women/C20C5F65C902C7EEFA5AF6CF6ECDB05A
5. Holesh JE, Martin A, Aslam S. Physiology, Carbohydrates [Internet]. National Library of Medicine. StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459280/
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7. Martínez‐Mármol R, Chai Y, Conroy JN, Khan Z, Hong S, Kim SB, et al. Hericerin derivatives activates a pan‐neurotrophic pathway in central hippocampal neurons converging to ERK1 /2 signaling enhancing spatial memory. Journal of Neurochemistry. 2023 Jan 31;165(6).
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14. Requier F, Demnitz-King H, Whitfield T, Klimecki O, Marchant NL, Collette F. The Effect of Meditation-Based Interventions on Patients with Fatigue Symptoms: A Systematic Review and Meta-Analysis. Psychologica Belgica [Internet]. 2023;63(1):64–81. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10289041/#:~:text=Indeed%2C%20meditation%20has%20been%20shown
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