Why It Happens
“The mid-afternoon slump is common for many people and is due to our natural circadian rhythm,” explains Marvin Nixon, MS, NBC-HWC, certified health and wellness coach. “The common circadian cycle has the body increasing energy from right before we wake up (that’s what wakes us naturally), and then there’s the first peak at late morning. The cycle then begins to dip, and generally between 2 p.m. and 4 p.m., we hit a slump until our energy naturally rises again to a secondary peak early in the evening. After this secondary peak, our bodies start to give way to ‘sleep pressure’ soon after dark.”
Tips to Stay Awake
“Laughing decreases the levels of cortisol (aka [your] stress hormone), stretches your muscles, improves blood pressure, and makes breathing better,” says Amber O’Brien, MD. “[It] all collectively helps bring back your energy and beat the afternoon slump.” “In order to feel fresh and energized, you need to circulate blood to your brain and body’s muscles,” Dr. O’Brien explains. “While stretching, the blood actively circulates to your brain and muscles of the body, which as a result, releases tension and makes you feel energized and well-prepared for the rest of the day.” Try some energizing yoga, do a quick stretching routine, or even try to squeeze in a weekly workout (if possible with your schedule, of course). “Just a few minutes of stretching can help you to stay awake and alert, and it can reduce your daily consumption of caffeine,” she adds. “Nature restores your energy and focus and helps you to get rid of afternoon laziness,” O’Brien says. “Engaging your body in physical activity such as walking, while seeing the natural surroundings, refreshes your mood and lifts your energy levels significantly.” Plus, spending some time in Mother Nature can give you a much-needed dose of vitamin D. Our bodies produce sleep-inducing melatonin that naturally increases all day, especially after the sun goes down—or if you’re not getting enough sunlight during the day. “To reduce the production of melatonin, seek the sunlight for a few minutes to boost your vitamin D levels so you won’t feel as sleepy.” Instead, trade your refined carbohydrates for healthy whole grains, such as wild rice, oats, sprouted grain bread, farro, or quinoa. “Whole grains are full of fiber, which can help negate the blood sugar crashes and leave you feeling full for a longer period of time,” she says.
