Why You Feel Tired in the Afternoon
Because of the way your circadian rhythm works, you're inclined to feel more energized at some parts of the day, and tired at others. These fluctuations create natural cues for you to sleep, and you’ll feel them most just after midnight and during the afternoon. This is what creates that familiar feeling of sluggishness we’ve all come to know.
A few other factors can contribute to afternoon fatigue as well, including:
- Stress
- Poor sleep, or not enough sleep
- A sedentary lifestyle
- Sleep disorders, including sleep apnea
- An unhealthy diet
Don’t Just Test Your Sleep. Understand It.
Measure key sleep metrics and review your results with a licensed sleep-care provider. Discuss sleep issues and options to make restless nights a thing of the past.
How to Get Through the Afternoon Slump Without Caffeine
You shouldn’t need a midday cup of joe to get through the day. If you feel your energy levels dropping during the afternoon, give some of these suggestions a try and see what works best for you.
1. Eat Healthy Meals and Snacks
To have the energy you need to beat your afternoon slump, eat foods that are high in fiber, protein, and healthy fat, as well as fresh fruit and veggies. Steer clear of foods that are high in sugar or refined carbohydrates. These can spike your blood sugar and make the slump worse.
Start the day off right with a healthy and energizing breakfast. Again, you want to avoid sugary or carb-heavy meal options and go for something with plenty of fiber and protein. Then pack a healthy lunch and snack to take to the office to help the day go by much easier.
2. Take a Break
Metaphorically beating your head against the wall when you’re having a hard time concentrating isn’t helpful, and it can actually harm your productivity further.
Instead, try taking a short break when you feel like you’ve hit that roadblock in your work. Taking a moment to clear your head can help you get past that familiar mental block. It will also help you be more productive in the long run.
3. Stay Hydrated
One of the best ways to boost your energy and feel more awake is to drink plenty of water. Dehydration can dull your mental capabilities, so make sure you’re getting plenty to drink during the day. Not soda, coffee, or even tea. You need plenty of water to stay hydrated.
The general rule is that men should drink about 15.5 cups (3.7 liters) of fluids each day, while women need about 11.5 cups (2.7 liters) a day. This amount can depend on factors like your activity level or the region you live in, but these amounts are a good baseline.
4. Get Some Light Exercise
Exercise releases endorphins that can boost your mood, increases blood flow, and energizes you. Here are some light exercises you could perform anywhere, even at the office:
- Stretch, either at your desk or outside
- Take a quick walk
- Walking up and down the stairs
- Light aerobic exercises like jumping jacks or push-ups
You’re naturally inclined to feel more active at some times of the day, and tired at others. When you feel your energy dropping, try eating foods high in protein and fiber and get some light exercise.
5. Take a Short Nap
Sometimes, some extra rest can be the difference between finishing the day strong or struggling the rest of the way through it. As well as overcoming the afternoon slump, taking a nap carries many other health benefits including:
- Increased alertness
- Reduced stress
- Increased stamina
- Boosted creativity
However, it’s important not to nap for too long, or too late in the day. Ideally, you’ll want to nap between 1 and 3 p.m., because this aligns with your circadian rhythm’s natural queues to produce more melatonin and can counteract that post-lunch sluggishness.
And make sure you don’t nap for more than 30 minutes. Napping for too long can throw off your sleep-wake rhythm and prevent you from getting a full night’s sleep.
Other Ways to Power Through Your Afternoon Slump
- Chew gum: One study found that chewing gum improves alertness, increased happiness, and improved reaction time when compared to participants who didn't chew gum.
- Adjust your posture: The afternoon slump can be worse if you also slump. Good posture can help boost your stamina, reduce stress, improve productivity.
- Look at pictures of cute animals: Yes, really. According to a study from Japan, looking at cute images at work can improve your mood and boost your productivity.
- Listen to music: To boost your alertness, memory, focus, and mood, listen to upbeat and energetic music. Instrumental music can help build your focus even further since you won’t be thinking about the lyrics as you work.
- Get some sun: Light is medicine, and a little sunlight can brighten your mood and boost your energy. Even if you don’t have a lot of time or opportunities to get some sun during the day, a few minutes can make a major difference in your energy levels.
- Use caffeine (in moderation): If you're going to consume caffeine, there's a right way to do it. Remember: Caffeine fully kicks in around 30 minutes but can stay in your system for up to 8 hours, so use it wisely.
How to Prevent Your Afternoon Slump
Like many conditions, prevention is the best cure. It's possible to prevent your afternoon slump, but it may not be easy. Here are a few simple ways you can improve your sleep quality and help prevent your next afternoon slump.
- Follow a consistent bedtime schedule. Go to bed at the same time each night, and wake up at the same time every morning.
- Hit snooze sparingly. If you need to hit the snooze button in the morning, only do it once and don’t linger in bed. This helps prevent morning grogginess, also known as sleep inertia.
- Get tested for sleep disorders. Many people who struggle to get a good night’s sleep have an undiagnosed sleep disorder, such as insomnia, circadian rhythm disorders, or sleep apnea.
- Practice good sleep hygiene. This means giving yourself enough time to finish your day’s to-do list, practice some relaxation techniques, and prepare for bed.
- Make time for exercise. Physical activity is important to not only your physical health, and your mental health, but to your sleep health, too.
