We’ve all been there – that dreaded afternoon slump when your energy levels plummet, and all you can think about is curling up for a nap. It’s incredibly frustrating, especially when your to-do list is still a mile long, and the workday is far from over. But fear not! There are effective ways to power through and reclaim your energy, ensuring you stay productive and focused for the rest of the day.
In this blog, we’ll explore what causes this dip in energy and practical tips and strategies to help you beat that afternoon fatigue to keep you going strong.
What is the 3PM slump?
The 3 PM slump is a common experience where individuals feel a noticeable drop in energy and alertness during the mid-afternoon. This dip in energy can make people feel tired, sluggish, and less productive. It is often accompanied by difficulty concentrating and an increased desire to take a nap. Sound familiar?
What causes the 3 PM slump?
According to the National Sleep Foundation, it’s our circadian rhythm, otherwise known as our sleep/wake cycle, which causes this feeling of drowsiness. Most of us experience the biggest energy dip between 2 and 4 AM (when we’re usually sleeping) and a second one post-lunch, between 1 and 3 PM.
There are a couple of factors which contribute towards the afternoon energy dip. Firstly, it is said to be related to our core body temperature. Our internal body temperature drops and our brain reads this signal and releases melatonin. Melatonin is a hormone that regulates our sleep and wakefulness.
Another important factor causing reduced energy levels is our diet. After a meal is consumed our blood glucose levels will rise and the pancreas starts producing and releasing insulin into the bloodstream. Insulin will take glucose out of the bloodstream and will promote the absorption of glucose by the liver, fat cells and muscle cells. The amount of glucose in our bloodstream will therefore drop quite suddenly, and this is the reason we can feel tired post-lunch. It’s common to refer to this as a ‘sugar-low’.
Practical tips to beat the 3 PM slump
1. Eat a healthy, balanced lunch
Take a light meal over lunchtime packing in high-quality protein, plenty of veg and a good serving of complex carbohydrates. For example, quinoa or brown rice. Prioritise complex carbohydrates over simple carbohydrates at this time as they will cause your blood sugar levels to spike, leading to a ‘sugar crash’. This in turn, will make you feel even more drowsy.
A well-balanced lunch will help to prevent a spike in blood sugar levels and will keep your energy levels sustained throughout the day.
2. Step back from your screen and move around
Try to get away from your desk at lunchtime and take a break from work. Use the hour as a time to both eat and be physically active for a couple of minutes, even if it’s just a walk around the block. This will help to boost your blood circulation and refresh your focus.
3. Snack smart
To prevent feeling peckish and grabbing the nearest sugary sweets, keep some healthy snacks to hand. Sugary snacks may give you a short-term energy boost. However, you will often be left feeling less energised than before.
Opt for snacks like nuts and seeds, hummus and veggies or fruit and nut butter.
4. Stay hydrated
Make sure you drink plenty of water throughout the day to keep you hydrated.
Dehydration can lead to decreased brain function, resulting in fatigue, difficulty concentrating, and reduced alertness. Since the brain is highly sensitive to changes in hydration status, even mild dehydration can affect cognitive performance and mood. This then contributes to the 3 PM slump.
A cup of coffee or tea can help you to stay alert. However, try to minimise your caffeine consumption during the afternoon so it doesn’t affect your sleep at night.
5. Get enough sleep
Having regular sleeping habits, like going to bed at night and waking up in the morning around the same time every day improves your circadian rhythm. Further, ensuring you are practising good sleep hygiene will be beneficial towards minimising the impact of the afternoon energy dip.
Where possible, schedule your work activities around your natural sleep/wake cycles. Also , try to prioritise the most demanding work early in the day.
Experiencing the 3 PM slump is a common challenge that can hinder your productivity and energy levels during the day. Understanding the causes is the first step in combating this mid-afternoon dip. By implementing practical strategies like staying hydrated, eating balanced meals with complex carbohydrates and incorporating short breaks you can effectively manage and overcome the 3 PM slump.
Remember, small adjustments to your daily routine can make a significant difference in maintaining your energy and focus throughout the day. So next time you feel that familiar wave of drowsiness, use these tips to stay alert and productive. With a little planning and mindfulness, you can conquer the 3 PM slump and make the most of your afternoon.
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