While the afternoon slump can be caused by inadequate sleep, poor nutrition, or lack of hydration, it's important to know that it's part of your normal sleep-wake cycle. Exercising regularly, eating balanced meals, and stepping outside for a dose of vitamin D are some of the many ways to combat the midday drag.
Why do we have a 3pm slump? The main reason why we feel tired and can't focus at around 3pm is down to our sleep pattern. How we sleep is dictated by our body clock, also known as the circadian rhythm, or sleep homeostasis.
In part, it is physiological: Our normal circadian cycle dictates a period of sleepiness or decreased alertness in the afternoon. However, sleep disorders, medical disorders, stress, insaufficient sleep or poor eating habits can also cause excessive sleepiness at this time.
What does the science say about the 3pm slump? A lot of why we feel tired, restless and unable to focus around 3pm has to do with our sleep pattern. Our sleep is dictated by what is called the circadian rhythm, also known as the body clock and sleep homeostasis.
Your hormone levels vary naturally
Daily levels of the hormone cortisol tend to rise and fall in a predictable rhythm that can cause your energy to flag in the afternoon. If your schedule permits, plan a 5- to 10-minute power nap in the early afternoon.
You're so tired in the afternoon because your energy levels naturally drop in the afternoon as part of your circadian rhythm. This afternoon dip in energy can feel worse if you're sleep deprived, out of sync with your circadian rhythm, had a heavy lunch, or have a medical condition or sleep disorder.
Foods to avoid
The mid-afternoon slump may seem inevitable, but trust us when we say it isn't. Certain foods will make you more prone to suffering that energy dip. Refined carbs such as pizzas, pasta, pastries, bread, rice and chips won't do you any favors. And steer clear of anything high in sugar.
However, most people start experiencing a decline in their energy levels by the time they reach their mid-thirties.
The afternoon slump is a period of the day, typically between 1-3 p.m., in which a person loses some of their energy and motivation. People commonly feel tired when they experience the afternoon slump, but it can also involve difficulty with focus.
Take naps in the early afternoon.
Napping after 3 p.m. can interfere with nighttime sleep.
The term “circadian misalignment” describes a variety of circumstances, such as inappropriately timed sleep and wake, misalignment of sleep/wake with feeding rhythms, or misaligned central and peripheral rhythms.
Your body isn't built to be alert and productive 8 hours straight. Your levels of the hormone cortisol go up and down all day, which can leave you feeling sluggish in the afternoon. Take a walk to get your blood flowing.
Many cases of tiredness are due to stress, not enough sleep, poor diet and other lifestyle factors. Try these self-help tips to restore your energy levels. If you feel you're suffering from fatigue, which is an overwhelming tiredness that isn't relieved by rest and sleep, you may have an underlying medical condition.
Get moving
But exercising or physical activities such as a short walk or doing housework help more oxygen-rich blood move around your body, giving you an energy boost. Exercise often helps you sleep more soundly later too.
Usually, our energy declines because of normal changes. Both genes and environment lead to alterations in cells that cause aging muscles to lose mass and strength and to become less flexible. As a result, strenuous activities become more tiring.
The bottom line is that being tired or fatigued is expected more as we age than when we were young. There are things we can do to restore some of that old vim and vigor, but there are some conditions that might cause this that require our seeking medical help. Be alert if you are fatigued!
If you're in menopause, you may have experienced sudden fatigue that grips you with a rush of exhaustion, and even muscle weakness. This is crashing fatigue, and it can shut down your life fast. Crashing fatigue in menopause causes abrupt loss of energy, and intense lethargy that can come on at any time of day.
Extreme fatigue in women can be caused by high sleep debt, being out of sync with your circadian rhythm, your menstrual cycle and period, pregnancy, menopause, hormonal contraceptives, poor diet, lack of exercise, stress and anxiety, medication side effects, and medical conditions like thyroid issues or anemia.