It hits like clockwork, that at around 3 pm your energy drops, focus fades, and you start daydreaming about a nap or needing another cup of coffee. If that sounds familiar, you’re not alone. The mid-afternoon slump is a real phenomenon, and there’s a good reason your body feels like powering down.
Eric Teller, MD, pulmonologist and sleep specialist at Cooperman Barnabas Medical Center and member of RWJBH Medical Group, explains why.
Our internal biological clock (circadian rhythm) naturally dips in the early afternoon, often between 1 pm and 3 pm. It’s the same rhythm that helps regulate your sleep-wake cycle and can lead to a noticeable decrease in alertness after lunchtime.
But your habits may also be making it worse. A heavy lunch, dehydration, poor sleep the night before, or staring at a screen for a few hours without a break can amplify that tired, sluggish feeling.
How To Fight the Slump:
- Get moving: A quick walk or stretch can help re-energize your body and brain.
- Stay hydrated: Even mild dehydration can cause fatigue, headaches, and poor concentration.
- Snack smart: Reach for protein and fiber-rich snacks (like nuts or fruit) instead of sugary treats or heavy, high-carb lunches, that can lead to a blood sugar crash.
- Check your sleep: Aim for seven to nine hours of sleep a night to stay sharp during the day.
- Take a screen break: Try the 20-20-20 rule. Every 20 minutes look at something 20 feet away for 20 seconds to reduce eye strain and mental fatigue.
Feeling tired mid-afternoon is common, but it doesn’t have to derail your day. By making these small changes in your routine, it can help you push through that slump with more energy and focus.
If your afternoon fatigue is consistent or extreme, talk to your healthcare provider. It could be an underlying condition like anemia, thyroid imbalance, or sleep apnea.
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To learn more about the Center for Sleep Disorders at Cooperman Barnabas Medical Center, call 973.322.9800 or visit www.rwjbh.org/cbmcsleep.