Have you ever experienced the all-too-familiar afternoon slump? If so, you’re in good company. But why does this happen, and what exactly does it mean?
We know how challenging it can be to experience this crash in the homestretch of your day, but we’re here to explain what you need to know and offer eight tips to avoid it.
The Afternoon Slump Explained
Our bodies run on an internal clock known as our circadian rhythm. It’s a 24-hour cycle that regulates different biological and behavioral processes. One of the main factors affected by circadian rhythm is our energy level. As we go about our day, our energy naturally rises and falls, and one of those dips happens in the afternoon, typically after lunch.
During this energy crash, we experience more than just sleepiness. Whether at home or in the office, we tend to become less motivated, lack focus and alertness, experience mental fog and question how we’ll make it through the rest of the day. But this energy slump is normal and expected. Our brains are releasing melatonin, a natural hormone that promotes sleep.
Another reason our energy decreases in the afternoon could be tied to what's in our lunch. A meal high in carbohydrates or sugars can cause our blood sugar to spike. This rapid increase in blood sugar can be difficult for our bodies to regulate, leaving us feeling tired. If you didn’t sleep well the night before or have been experiencing a lack of sleep, the slump could hit even harder, making it feel impossible to recover.
How to Avoid an Afternoon Slump
While an afternoon slump is a natural experience, we’re here to give you tips on avoiding it while also increasing your energy throughout the day.
- Eat a Balanced Breakfast
You’ve likely heard the phrase, “Breakfast is the most important meal of the day.” Whether you tell this to your kids or have heard it from a parent, there’s truth behind these words. One of the best ways to start your day is to eat a balanced breakfast, prioritizing protein, healthy fats and complex carbohydrates. Giving your body extra energy at the start of your day will help sustain your energy through mid- and late-morning, making the afternoon crash not so bad. Visit us here if you’re looking for healthy breakfast recipes to fuel your day.
- Get Some Sun
Exposure to light greatly affects our circadian rhythm. That’s why we become sleepy when it’s dark outside and feel energized as we breathe in the fresh morning air. When you experience a dip in energy, consider stepping outside to help naturally regulate your circadian rhythm.
We understand that not everyone can step outside during work, but that’s OK. If there are windows where you work, consider standing there for a few moments. You can also utilize different light therapy lamps at your desk to help, but make sure you talk to your doctor before using this method.
- Move Your Body
Sitting in one place for an extended period naturally makes us feel tired. But we can easily combat this by taking a short walk or stretching, even if it’s just for two minutes. Moving our bodies helps circulate blood flow and stabilize blood sugar levels, which reduces sleepiness. Consider setting reminders on your phone to take a stretch break or even go on a walk after lunch.
- Avoid Ultra-Processed Foods
Although ultra-processed foods are convenient — and often tasty — they spike our blood sugar levels and result in a heavy crash after our body processes them. While these foods offer us the quick energy boost we’re looking for, they aren’t sustainable. Instead, opt for nutrient-dense foods, like lean protein, fruits, whole grains and nuts. These foods provide a steady release of energy rather than a quick burst and help regulate blood sugar levels.
- Drink Your Water
Water is essential to bodily functions because it improves circulation and oxygen delivery. It also helps nutrients flow through our body to our cells. Without proper hydration, our body uses more energy to perform everyday tasks, leading to fatigue. Aim to drink six to eight 8-ounce cups of water daily to promote overall health and sustained energy levels.
- Improve your ZZZs
Not getting enough sleep or consistently getting poor quality sleep negatively impacts your health in more ways than one. A good night’s sleep helps regulate our circadian rhythm and reduces sleep pressure, or the natural buildup of a need for sleep. So, if you’re headed into a new day with more sleep pressure, the afternoon crash will feel heavier than normal. It’s recommended that adults get 7 to 9 hours of sleep per night. This helps steady your circadian rhythm and makes for an easier afternoon.
- Limit Caffeine Consumption
While caffeine gives you the quick boost of energy you’re looking for, it typically will leave you feeling more tired than before. This is common for sleep-deprived individuals. When the body is already exhausted, it likely doesn’t have enough stored energy to react to caffeine’s stimulating effects. Excess caffeine consumption leads to a buildup of adenosine, a naturally occurring substance that regulates how tired we feel. Instead, try eating a nutrient-dense snack to boost your energy naturally.
- Change Your Environment
Sometimes, a change of scenery is all we need to feel more awake and productive. When we relocate to a new environment, our senses are stimulated, and we become more alert and engaged with our surroundings. This helps refresh our minds and prevent the afternoon slump.
Helping You Find Lasting Energy
Getting through the afternoon slump can be challenging, but it doesn’t have to be. Our team of expert physicians is committed to creating personalized care plans that meet your needs and help you find the lasting energy you deserve.
Visit us here to learn more about our wellness care services or request an appointment.
