In part, it’s down to physiological reasons. Our normal circadian cycle dictates a period of sleepiness or decreased alertness in the afternoon. However, sleep disorders, medical disorders, stress, insufficient sleep, or poor eating habits can also cause excessive sleepiness at this time.
We’ve all been there, reaching for that well-needed pick-me-up at around 3 pm, usually in the form of a cup of coffee.
Let’s take a closer look at why this may be and how to avoid this post-lunch dip in motivation and energy!
Why Do I Feel Tired in the Afternoon?
If you do find yourself reaching for the caffeine come 3-4 pm, most of the time you can blame your body clock for this!
Often, a sense of sleepiness can occur around 7-9 hours after our wake-up time due to a drop in energy and alertness.
Another reason for this fatigued feeling is due to adenosine. Adenosine is a chemical that accumulates in your system to cause sleepiness. As the day progresses, your body produces more of this chemical to prepare you for sleep time come the late evening.
It’s actually worth noting that caffeine blocks adenosine receptors, which is why we typically feel more energized and alert after drinking a cup of coffee.
But this isn’t all. During the early afternoon, our biological clock sends signals that are similar to those it sends at bedtime, this is mainly due to a drop in body temperature. It’s our body’s way of telling us to conserve energy and prepare for rest and sleep.
While it’s becoming normalized to feel like this come the afternoon, it doesn’t have to be this way, nor should it be! Reaching for the caffeine and sugary pick-me-ups so late in the day is a slippery slope to poor daily habits, which may make the afternoon slump even worse.
Here are some of our top tips to avoid afternoon tiredness!
6 Tips to Avoid Afternoon Tiredness
1) Daylight
No matter how busy your day is, taking a few minutes every day to go outside and get some sunlight can make you much more productive in the afternoon, even if it’s cloudy. This can give you a good energy boost and help your brain realize that it’s still daylight, therefore not an appropriate time to be preparing for sleep!
2) Take a walk
When you’re feeling sluggish, exercise is probably the last thing you want to do. However, a brisk 10-minute walk is all it takes to get your blood and energy flowing. Combining this with getting your daily dose of daylight would also provide even more benefits.
3) Nap
Studies have shown that a brief 20-minute power nap in the afternoon can boost mental and physical performance. Obviously, this isn’t always possible while at work, but if you are logistically able to do so, it could be just what your body needs.
4) Cap caffeine
Drinking a couple of cups of coffee in the mornings will do no harm, however reaching for it in the afternoon may disrupt your sleep that evening, thus making your afternoon slumps even worse. Though, with that being said, everyone’s tolerance to caffeine is different.
Gauge your tolerance and see when you should be capping your caffeine intake - generally, it’s not recommended to consume caffeine after around 2 pm!
5) Hydrate
If you are looking for an afternoon pick-me-up without the caffeine intake, simply drinking a glass of water is enough to perk you up. When we get dehydrated, we feel tired and sluggish. Dehydration is far more common than you may think, so sipping on some water in the afternoon may be just what your body is signaling you to do!
6) Socialize
Taking a break in the afternoon to nap, drink water, move your body, and get some daylight are all beneficial ways to avoid the afternoon slump. However, socializing is also thought to be quite effective, too.
Whether it’s a friend or co-worker, some social interaction can help give your mind a break to focus on something or someone different. This can also break up the monotony of your workday!
Conclusion
Not many of us are strangers to the afternoon slump. While it is quite common, it doesn’t have to be the norm during your working day.
Your body naturally wants to clock off in the afternoon after waking up early to start work, so it’s simply a case of doing something to remind your brain that there are a few more hours left before we get to wind down, typically.
Try some of the above tips and see if this helps the afternoon slump!
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