Many people experience drowsiness and inertia after being awake for several hours, often referred to as the afternoon crash or afternoon slump. For most, this lack of energy typically occurs between midday and 4 p.m. It can affect motivation, productivity, concentration, alertness and mood.
Sometimes, some afternoon sleepiness is inevitable; the natural circadian rhythm[1] sets a period of tiredness[2] later in the day. However, lifestyle can also play a significant role. Health conditions may be a factor for some people, too. If you frequently experience energy dips in the middle of the day, here are some reasons why that may happen and four tips to try to minimize it over the warmer months — without automatically reaching for the caffeine[3]!
Assess Your Sleep
Getting enough sleep[4] is vital for maintaining energy levels throughout the day. Although experts recommend[5] that adults usually need at least 7 hours of sleep each night, it's crucial that this sleep is also high-quality[6].
Stress[7], illness, sleep environment and lifestyle can affect sleep, making it difficult to fall asleep, stay asleep throughout the night and maintain healthy sleep habits[8] and routines.
However, sleep disorders[9], such as sleep apnea[10] and restless legs syndrome[10] can also impact sleep quality and duration. People may be unaware of having a sleep condition, which means they don't have the treatment they need. If you suspect you or a loved one has a sleep disorder, speak with your physician and arrange a sleep study[12]. If diagnosed, sleep therapy[13] and treatments, including the use of sleep therapy equipment[14], can greatly improve your nightly rest and daytime wakefulness.
Adjust Your Diet
Blood sugar spikes and dips throughout the day can have a big impact on energy. Eating a healthy breakfast[15] sets people up for the day ahead, ensures they receive adequate nutrients and prevents unhealthy snacking.
Switching out high-fat and high-sugar lunches with protein-rich meals can also ward off excessive afternoon fatigue. Head to the local farmers market to stock up on quality ingredients. Why not try your hand at a home vegetable garden, too? Not only will this give you fresh food, but it can also get you outside more and reduce stress levels[16].
Stay Hydrated
Not drinking enough can lead to dehydration. In turn, this can cause fatigue[17]. As the temperature increases, people should generally also increase their fluid intake[18] to counteract the effects of sweating. Those who spend a lot of time outdoors, exercise a great deal or are sick should drink even more than others.
Chug a glass of water as soon as you wake up and drink a glass before each meal. Keep a cool bottle of water at hand, and sip it regularly throughout the day. Setting alarms or creating daily goals can be beneficial if you struggle to remember to drink.
Exercise Regularly
Regular exercise has many benefits[19] for health, sleep and mood. It can also minimize afternoon slumps. If you start feeling sluggish and sleepy in the afternoon, get up and move more. This gets your blood pumping and can give you the energy boost[20] you need to get through the rest of the day.
Make the most of the pleasant weather and go for a brisk lunchtime walk each day or do some stretches or yoga outdoors for an easy energy and vitamin D lift[21].
Other ways to beat the afternoon crash include taking a quick power nap, getting some sunlight, having a refreshing cold shower[22], listening to upbeat music and taking a recharging break from work.
References
- National Institute of General Medical Sciences – Circadian Rhythms
- BBC Science Focus – Why do I always get an energy crash in the afternoon?
- MedlinePlus – Caffeine
- SoClean – Why Do We Need Sleep?
- Journal of Clinical Sleep Medicine - Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society
- National Library of Medicine – Sleep quality: An evolutionary concept analysis
- Baylor College of Medicine – How stress can affect your sleep
- SoClean – Lesser-Known Habits to Improve Your Sleep – at Any Age
- American Psychiatric Association – What are Sleep Disorders?
- Mayo Clinic – Sleep apnea
- National Institute of Neurological Disorders and Stroke – Restless Legs Syndrome
- Mayo Clinic – Polysomnography (sleep study)
- VeryWellMind – What IS Sleep Therapy?
- SoClean – Our Top Hacks for Improving Your Sleep Therapy Experience
- UC Davis Health – Why is breakfast important? Our dietitian gives healthy breakfast ideas
- National Library of Medicine – Gardening can relieve human stress and boost nature connection during the COVID-19 pandemic
- Harvard Health Publishing – Fight fatigue with fluids
- Hackensack Meridian Health – How Much Water Should You Drink During Summer Months?
- Centers for Disease Control and Prevention – Benefits of Physical Activity
- Harvard Health Publishing – Does exercise really boost energy levels?
- Live Science – Does vitamin D give you energy?
- Well+Good – I Took a 30-Second Cold Shower Every Morning for a Week – Here's How It Affected My Mood, Skin and Energy
