Why Our Energy Levels Fall in the Afternoon

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We’ve all experienced that mid-afternoon slump when our energy levels take a nosedive. It’s annoying if you have a ton of work to complete, and even harder if you have kids who are full of energy, and you can barely drag yourself off the sofa. Here’s why that happens and what you can do about it.

The Post-Lunch Dip

One of the biggest reasons we feel tired in the afternoon is due to our body’s circadian rhythms. Our bodies have natural cycles that regulate when we feel awake and when we feel sleepy. In the early afternoon, our energy naturally starts to decline as our body prepares for sleep later in the day.

Eating a big lunch can also trigger fatigue. The digestive process requires more energy and blood flow, which diverts it from the brain. This can make us feel sluggish and sleepy. Things get worse if you eat foods high in carbohydrates or fat, which cause spikes and crashes in blood sugar levels.

Dehydration

Many people don’t drink enough water during the day. Going hours without proper hydration can drain your energy as dehydration causes fatigue. Make sure to drink water regularly, especially if you’ve consumed diuretics like coffee, tea or fizzy drinks which dehydrate you further. Keep a water bottle on hand to sip throughout the day.

Stress and Boredom

Psychological factors can also sap our energy. Stress, boredom and lack of motivation commonly strike in the afternoon, making us feel tired when we still have hours left in our workday. This is exacerbated by working in artificial light instead of invigorating natural daylight.

Too Much Screen Time

Staring at screens all day can strain our eyes and minds, leaving us drained. Digital devices also emit blue light that disrupts our natural circadian rhythms and can make us feel more tired during the day. Avoid screens for an hour before bedtime.

Poor Sleep

The quality and amount of sleep we get at night has a huge impact on our energy levels the next day. If you regularly have poor sleep, you’re much more likely to experience fatigue and sleepiness in the afternoon. Common sleep disruptions like insomnia, sleep apnoea and frequent nighttime awakenings prevent us from getting enough deep, restorative sleep. This impairs mental clarity and performance. Establish a consistent bedtime routine and make your bedroom conducive to sleep. Getting sufficient high-quality sleep will help you maintain energy throughout the day.

Tips to Boost Afternoon Energy

• Take a short 10-15 minute walk outside to refresh your mind and get your blood flowing.
• Snack on fruits, vegetables, nuts or seeds for a healthy energy boost.
• Stay hydrated by drinking water regularly throughout the day.
• Avoid big heavy meals at lunchtime. Eat something light to avoid fatigue.
• Limit caffeine after 2pm so it doesn’t interfere with your sleep.
• Do some gentle stretches or yoga poses to release tension and energise.
• If you need a quick lift, try taking a Lift Glucose energy shot or chew.

Pay attention to when you experience an energy drop during the day. Making healthy tweaks to your diet, hydration, activity levels and work environment can help you power through the afternoon.