According to Dr. Raj Dasgupta, MD, FACP, FCCP, FAASM, chief medical advisor for Sleepopolis, that mid-afternoon crash isn’t just in your head. It’s actually a natural dip in your circadian rhythm.
Afternoon slumps are also influenced by both hormones, with factors like estrogen, progesterone, cortisol, and melatonin playing a role, says Andrew E. Colsky, JD, LPC, LMHC, a trained behavioral sleep medicine clinician.
Additionally, cortisol may naturally dip in the late afternoon, leading to a drop in energy levels. For women in midlife, hormonal changes can cause melatonin dysregulation, contributing to afternoon sleepiness.
How Diet and Hydration Impact Energy Levels
What you eat and drink throughout the day has a major impact on how you feel in the afternoon, Dasgupta explains.
The fix?
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“A lunch rich in lean proteins, leafy greens, nuts, seeds and legumes, as well as healthy fats like olive oil and avocados, is optimal,” says Colsky. “These foods limit the spike and crash of blood sugar levels that you normally experience from a diet of unhealthy fats and carbohydrates.”
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Another way to prevent an afternoon slump is to stay active throughout the day. A short walk, some light stretching, or even standing up for a few minutes can help shake off sluggishness.
What’s more, exposure to natural sunlight in the morning can also help regulate your circadian rhythm.
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When Afternoon Fatigue Signals a Bigger Problem
“If you wake up feeling unrested after a full night’s sleep and are told that you snore or gasp for air, you may need to be checked for sleep apnea,” says Colsky. Chronic insomnia—trouble falling asleep, staying asleep, or waking up too early—may also contribute to afternoon fatigue and is best treated with cognitive behavioral therapy for insomnia (CBT-I).
Nutritional deficiencies
“Persistent fatigue, even after rest, can be a sign of an iron, B12 or magnesium deficiency,” Colsky explains. Symptoms like brain fog, dizziness, tingling in the hands or feet, or mood swings could indicate a need for testing.
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Hormonal imbalances
If your afternoon fatigue feels overwhelming or persistent, it’s best to consult your doctor for a medical evaluation. By making small lifestyle changes, like eating the right foods, staying hydrated, moving more and managing stress, you can take control of your energy levels and power through your day, no extra coffee required.
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