Many adults report experiencing an afternoon slump mid-to-late afternoon, often lasting until the end of the day, which can affect productivity and feelings of well-being. But why do so many people experience this lull in energy at this time?  

A slight dip in energy in the afternoon is actually a normal response from a natural dip in our body’s internal clock, known as the circadian rhythm, which regulates the sleep-wake cycle over a 24-hour period. This energy dip is associated with the release of the sleep hormone melatonin, increasing feelings of tiredness. 

While this is natural, certain habits may further contribute and worsen afternoon tiredness and fatigue, leaving us feeling more sluggish mentally and physically. These tips can help to reduce the afternoon slump and give some vitality back to your afternoons!

Eat a balanced breakfast - 

A high sugar or carbohydrate breakfast such as cereal or toast may give you a quick energy boost, but eating these types of foods can disrupt your blood sugar levels, leaving you feeling tired and hungry quite quickly after. Swapping to a high protein breakfast or adding in a protein source such as eggs, tempeh or nuts and seeds can help to reduce blood sugar highs and lows and keep you feeling fuller for longer.

Pack a nutritious lunch –

Like breakfast, ensure your lunch contains a healthy source of protein, carbohydrate and fat to keep blood sugar levels stable. A meal deal may seem tempting, but a cheese sandwich on white bread, a packet of crisps and a fizzy drink, although on the surface doesn’t seem to be laden with sugar is full of refined carbohydrates, processed ingredients and salt… not the best combination to support energy production or vitality! Instead opt for wholefoods as much as possible, such a quinoa salad packed with vegetables, boiled eggs for protein topped with olive oil for some healthy fats. This is going to support energy levels throughout the afternoon and make you less likely to reach for the biscuit tin.

Get some movement in -

While it can be tempting to sit throughout your lunch break, a short brisk walk after food can not only support blood sugar levels but also get extra movement into your day. Going outside, even if just for 10 minutes, will give you a natural boost of energy and increase your daylight exposure – especially if you work at a screen for the majority of the day.  A sedentary lifestyle or extended periods of sitting down can reduce blood circulation and affect oxygen and nutrient delivery to the body’s cells. Taking a lap around the office, going to fill up your water bottle or getting a standing desk at work could all help beat the afternoon slump!

Stay hydrated –

Even mild dehydration can affect your energy levels, and so drinking enough water throughout the day is crucial in keeping hydrated. Herbal teas count towards your intake but try not to overdo the tea and coffee – while an afternoon coffee can perk you up for a short period of time, it can affect your sleep leading to more tiredness the next day.

Manage stress –

Persistent stress is well known to impact health in many ways, by disrupting blood sugar levels, appetite and energy. Constant stress can tire the adrenal glands out, which can cause energy slumps throughout the day. Stress management techniques such as meditation, yoga and breathing practices can help support the nervous system and maintain energy levels.

Get a good night’s sleep -

It seems obvious that a poor night’s sleep will make you feel tired the next day, but poor sleep can also affect blood sugar levels – making you more likely reach for a sweet treat to get through the afternoon. 

Nutrients - 

Nutrient deficiencies from a poor diet or a lack of nutrients due to ‘the nutrition gap’ can have a huge effect on energy levels throughout the day. Almost all vitamins and minerals will in some way impact energy production and a deficiency in any of these can contribute to fatigue. A broad-spectrum bio-effective multivitamin and mineral can therefore support energy levels throughout the day.

Specific nutrients include (but are not limited to);

• B vitamins are involved in helping the cells of the body to produce energy
• Iron transports oxygen through the blood to the tissues in the body where it is used to make energy. Getting a blood test through your GP is the best way to know if you are low in iron and need to supplement
• CoQ10 can help generate energy on a cellular level by supporting the production of ATP – the body’s energy currency. Our bodies naturally produce CoQ10, however our ability to do so does deplete with age, through stress, chronic illness or statin medication – so many people could benefit from supplementing with CoQ10 to support healthy energy levels
• Magnesium is needed for the production of energy from food and also supports sleep