It’s that time of the day again. The clock clicks over to 2 p.m., and you hit a wall. You were feeling energetic and focused before, so what’s going on? Health experts call it the afternoon slump, the time between 1 and 3 p.m. when most people experience a noticeable drop in their ability to keep working at the same pace or effectiveness. It’s usually normal, but there are a few ways you can stop it from completely derailing your day.
The answer is tied to your internal 24-hour clock. It’s known as the circadian rhythm, and this internal process is generally responsible for how awake you are throughout the day. Despite how technologically advanced we’ve become, our bodies are still ruled by sun exposure.
Your circadian rhythm responds to the rising sun by telling your body that it’s time to be awake. This feeling continues until sun exposure reaches its maximum. As the sunlight starts to wane, though, that same internal clock tells your body that it’s time to start winding down.
As you may already know, falling asleep at night isn’t often immediate. You need time to get settled and comfortable. You may start that process in the night when you get home, but your body usually starts in the early afternoon. It’s not necessarily telling you to go to sleep, but it’s slowing down. The result is that you’re not as energetic or responsive as you are in the morning.
While this may seem like an annoyance, your body needs a functioning circadian rhythm to stay healthy. It’s not just about when you sleep or wake. Your circadian rhythm orchestrates complex processes like body temperature regulation, digestion, and the release of certain hormones. If it’s significantly disrupted, you’re likely to lose sleep and be in an even worse position than what happens with the afternoon slump.
The key, then, isn’t to throw your circadian rhythm out of whack. You simply need the right tricks to work with your body a little better.
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A good day starts from the night before. If you’re not sleeping well, then you’re far less likely to have an alert morning. Additionally, your afternoon slump may hit even worse than expected. It’s a good idea to establish an effective bedtime routine to help you get a good night’s sleep.
When it comes to managing an afternoon slump, what you eat is essential. The experts recommend avoiding carb-heavy or refined-sugar-rich meals. Too many carbs will make your system sluggish as you digest them, and refined sugars can lead to an afternoon crash. They suggest focusing on lean protein, fiber, and healthy fats instead.
Some breakfast options include oatmeal, avocado toast with fruit, Greek yogurt with fruit and chia seeds, toast with almond butter, flaxseed, or a vegetable omelet with whole-wheat toast. For lunch, you can try vegetable soup, chicken salad, or tuna salad on whole-wheat bread.
Few things boost your energy levels like a little exercise. You don’t have to break out your gym clothes and jump on a treadmill, though. To reduce the effects of the afternoon slump, consider taking a brief walk in or around your building. As a bonus, this may also help you sleep better when you get home.
A lot of people grab a quick snack throughout the day–especially if they skipped breakfast or lunch and the next meal is far away. However, this is another time when what you eat could make your afternoon slump worse. Instead of eating a high-sugar snack that only offers a quick, temporary high, opt for foods that will give you a sustained boost of energy. This can include trail mix, avocado, string cheese, yogurt, hummus with vegetables, fruit with nuts, apple or banana with peanut butter, and cottage cheese.
If you spend most of your day staring at a screen, your eyes may thank your afternoon slump for the break. You have a better shot at beating this crash if you rest your eyes preemptively. Eye doctors suggest following the 20-20-20 rule, where you take a 20-second break every 20 minutes to look at something that’s 20 yards away. Doing this prevents eye strain and gives your brain a break from the same thing for an extended period.
Listening to fast-paced music can boost your energy and motivation to get some work done. Depending on how your brain responds, how much time you get out of it may vary. Once it’s no longer effective, you can always move on to something else for the rest of the day.
While some aromatherapy oils can help you relax, others have been shown to help you focus. You can try diffusing peppermint, rosemary, spearmint, lemon, or sweet orange oils in your office space. If that’s not possible, consider placing a dab of oil in a container that you can smell occasionally.
Although the Food and Drug Administration (FDA) states that you can typically drink four cups of coffee without any problems, that doesn’t mean you should down them all in the morning. You may get the most out of your coffee allotment by spacing it throughout the day. Since drinking coffee after 2 p.m. can mess with your sleep, though, consider drinking green tea instead. You can get a caffeine boost without the side effects.
Drinking enough water is imperative for your body to function properly. Sometimes feeling tired and unfocused can be a sign of dehydration. It’s a good idea to keep a water bottle nearby so you drink as much water as you need.
This tip may sound counterintuitive since meditation is supposed to help you relax. However, meditation and breathing exercises are also great ways to help your brain focus. Meditating can reduce your stress levels and cut through the noise that’s overwhelming you. This then gives you clarity to work on the tasks at hand.
While the afternoon slump is normal, you need to recognize the difference between a slump and the signs of a sleep disorder. With a slump, you’ll feel alert during the morning and see a dip going into the afternoon. If you have a sleep disorder, you’re generally tired all the time. There’s no time of the day when you feel more alert, focused, or energetic.
Sleep disorders may also have other symptoms that disrupt your life. These can include falling asleep at the wheel or at your desk, having trouble falling or staying asleep, having trouble breathing when you’re sleeping, feeling the need to move when you’re falling asleep, moving or talking in your sleep, grinding your teeth when you’re asleep, and sleepwalking.
If you’re experiencing any of these symptoms, you need to talk to your doctor as soon as possible. They’ll assess you to determine the cause of your sleep problems so you can start treatment. It’s critical that you don’t ignore the signs of a sleep disorder, as not sleeping well can cause health issues such as heart disease, obesity, type 2 diabetes, and dementia.
The afternoon slump may be normal, but that doesn’t mean you can’t find ways to get some work done. You only have to know how to work with your body instead of against it. If you’re always tired, though, that could be a sign that you have a sleep disorder that you need to see your doctor about.
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