You know the feeling: It’s 3 p.m., your energy crashes, and suddenly that second (or third) cup of coffee seems like the only thing standing between you and a nap under your desk. Blame it on a bad night’s sleep or too much screen time, right? Not so fast. According to doctors, there’s a sneaky culprit behind your afternoon slump that most people overlook—and it has nothing to do with caffeine withdrawals or burnout.
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.
“Around 1 p.m. to 3 p.m., your body temperature drops slightly, signaling your body and brain to wind down,” explains Dasgupta. “Add in digestion after lunch and a possible fluctuation in cortisol, and you’ve got the perfect recipe for sluggishness.”
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.
“Declining estrogen levels can disrupt glucose metabolism and neurotransmitter function (dopamine and serotonin), leading to energy crashes,” Colsky explains. “Low levels of progesterone reduce its calming effect, leading to poorer sleep quality, which amplifies daytime fatigue. The combined changes in estrogen and progesterone levels can affect blood sugar regulation, causing an after-lunch crash.”
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.
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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.
“A carb-heavy lunch—think pasta or a big sandwich—can spike your blood sugar, leading to an energy crash later,” says Dasgupta. “Dehydration makes you feel drained, and caffeine, especially if you overdo it in the morning, can leave you even more tired once it wears off.”
The fix?
Dasgupta says a balanced meal with protein, fiber and healthy fats to keep your energy steady, and plenty of water to prevent dehydration. Instead of reaching for that extra coffee, try sipping on water or herbal tea to stay hydrated without the jitters.
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The good news? There are simple, science-backed ways to stay energized throughout the day. Start by optimizing your lunch.
“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.”
In addition, aiming for steady water intake throughout the day will help prevent dehydration-related fatigue. Colsky adds that even mild dehydration can lead to sluggishness, brain fog, and difficulty concentrating.
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“It’s okay to have a cup of coffee or tea to start your day, but eliminate sodas and sugary drinks throughout the day and replace them with water or naturally flavored drinks,” he advises.
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.
“If you have a desk job, get up and move by taking an afternoon walk, doing some simple stretches, or using the stairs instead of the elevator,” says Colsky.
What’s more, exposure to natural sunlight in the morning can also help regulate your circadian rhythm.
“If you work indoors without natural light, consider using a light box for the first 20–60 minutes of the day,” suggests Colsky.
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When Afternoon Fatigue Signals a Bigger Problem
Afternoon slumps might be common, but if they’re severe, persistent, or interfering with daily life, they could be a sign of an underlying health issue. Here are some red flags to watch for:
“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).
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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.
“If you experience energy crashes in the mid-afternoon, along with intense sugar cravings and frequent urination or increased thirst, you may have prediabetes,” warns Colsky.
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Hormonal imbalances
“Women in midlife who experience hot flashes, night sweats, sleep disturbances, or afternoon slumps may be experiencing perimenopause or menopause,” says Colsky. “If fatigue persists despite adequate sleep and is accompanied by cold intolerance, dry skin, weight gain, or brain fog, hypothyroidism could be the culprit.”
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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