Picture this: It’s 3:00 pm, and you’re nearing the end of your workday, but not quite there yet. You still have two or three important tasks that you want to finish before leaving, but you just can’t seem to find the focus and energy to do so. The yawning is becoming constant, your eyes are getting heavy, and you keep going off in your thoughts and daydreaming about taking a nice long nap. This is pretty much what an afternoon “slump” or energy crash feels like, and it’s completely normal.
At one point or another, we’ve all experienced a lack of energy and decreased productivity in the middle of the afternoon. Most of the time if we push forward or take a break, this feeling subsides and we can power through the rest of our day. There are multiple different reasons why you could be experiencing sleepiness in the afternoon, but there is a physiological factor at play as well. In this article, we will discuss why you might be experiencing fatigue in the afternoon and what you can do about it.
What causes afternoon fatigue?
You’ve probably heard about our body’s “circadian rhythm” before and maybe wondered how it plays a role in our sleep-wake cycle. A circadian rhythm is basically the body’s internal clock, and when functioning at its best can promote restorative and sound sleep. In a perfect world, our circadian rhythm is on point and our sleep hygiene is excellent, making for a night of quality sleep and a day full of energy.
Unfortunately, we don’t live in a perfect world and there are many external and internal factors that can cause our internal clocks to be thrown off and make for daytime sleepiness and afternoon fatigue. Our circadian rhythm is controlled by the suprachiasmatic nucleus (SCN) which is located in the part of the brain called the hypothalamus. One of the main functions of the hypothalamus is regulating bodily functions in accordance with daily light. Other cues of alertness and vice versa that the SCN gives the hypothalamus include exercise, social activity, temperature, and more! Due to our busy lifestyles, it’s therefore pretty easy for our circadian rhythms to get thrown off and these are some of the most common ways this happens:
- Shift work
- Daylight savings
- Mental Health disorders
- Changes in routine
Our bodies love consistency, especially when it comes to sleep. One of the best ways you can achieve a healthy sleep cycle and circadian rhythm is by going to bed at the same time every night and waking up at the same time in the morning. Your body will get used to this routine and in accordance provide you with deep rest and more energy throughout your day.
How to Avoid an Afternoon Crash:
When you start to feel your energy dipping around midday that’s usually a good sign you need to switch things up. Instead of sitting and staring at your computer screen lacking productivity, here are some things you can do to get yourself back on track:
- Get Outside: There’s nothing like taking advantage of fresh air and a sunny day when you’re feeling like your energy is low. Not only does sunlight provide you with a healthy dose of Vitamin D, which has a plethora of benefits, but it also boosts the chemical in your brain called serotonin. This exposure will leave you feeling more calm, positive, and focused.
- Move your body: One of the best ways you can fight fatigue in the afternoon is by getting up and getting moving. Many of us don’t have the time to hit up the gym during the middle of our workday, but one thing you can do is go for a short walk, do some jumping jacks, get in some light cardio, or stretch your body. Since you’ll already be fueled from breakfast and lunch earlier in the day, this movement will definitely give you a boost in your productivity. Exercising for even a few minutes will get the blood flowing, heart beating, and provide you with some healthy endorphins!
- Eat more protein: Not consuming enough protein throughout the day could definitely be a culprit for afternoon fatigue. While carbohydrates are usually good for a short-term boost of energy, eating adequate protein will help you in the long run of your day. Food is fuel and if you’re not eating enough calories or balanced meals including healthy fats, protein, and complex carbs then you might feel that usual energy dip creep up on you later in the day. Some of the best sources of protein you can eat at lunch include eggs, tuna, salmon, chicken, tofu, legumes, and chickpeas.
- Stay hydrated: Are you drinking enough water throughout the day? Health experts recommend having at least 8 glasses of water per day, give or take how much you’re exercising. One of the most common causes of fatigue that doctors discover is dehydration. Not drinking enough fluids can impact many aspects of your health such as frequent headaches, painful bowel movements, mood swings, and more! One way you can ensure you’ll feel more alert and focused is by getting your recommended dose of fluids per day.
- Ignite your senses: We often don’t think about it, but our five senses play a big role in how we perceive our environment and the world around us. Two of our senses that are engaged by external factors are our sense of smell and sound. Although there is no scientific evidence that supports aromatherapy or essential oils being a cure for illness and ailments, there are some studies that show great benefits of using them. Some of the best essential oils you can use to promote mental clarity and energy include peppermint oil, lemon oil, lavender, and frankincense. To get started you can use some of these oils topically or within a diffuser while you’re getting some work done in the afternoon. Another awesome way to get your senses and energy fired up is by listening to music. Music and sound have the ability to promote a change of emotions within. So next time you’re feeling the 3pm crash coming on, try putting on your favorite song and dancing around the room for a little bit.
- Take energy-boosting supplements: Another amazing way to provide yourself with an energy boost during the day is by taking supplements. In North America, nearly 10% of the population is nutritionally deficient, and in general, we are consuming more processed foods than ever. If you’re constantly feeling fatigued, you may be missing some key vitamins and nutrients that are impacting your energy levels. At NutraChamps we have a wide range of energy-boosting supplements that may be right for you. Some of these include: Korean Panax Ginseng, SuperGreens, Maca, Focused Energy, B complex, and more! To view our full range of energy enhancing supplements you can visit our website nutrachamps.com
If you’re feeling constant fatigue that is impacting the quality of your life we always recommend consulting with a doctor or health professional. There is almost always an underlying cause for your fatigue. With these tips, your afternoon slumps will hopefully become more manageable and provide you with clarity, focus, and a positive mood.
What is your favorite way to boost your energy in the afternoon? Let us know in our comment section at the bottom of this blog! If you leave us a comment you’ll be entered to win our Energy & Performance bundle! You have until May, 25th 2022 before this giveaway closes. Good luck!
**GIVEAWAY IS NOW CLOSED**
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My fave way to boost my energy in the afternoon is to make myself a matcha latte and play some music. Sometimes I like to change my workstation if I’m in the office so I can have a change of scenery.Reply
These are great things to do for an energy boost, love it!Reply
That’s easy. Pop a NutraChamps B12 Gummi. That gets me through the rest of my day EASILY!!Reply
That’s amazing David, so glad to hear the B12 works well for you!Reply
I typically skip breakfast & lunch and do some resistance and weight training work out during my lunch hour and don’t eat until after 6pm.
As long as my stomach is empty I feel alert and energized.Reply
Wow interesting, every body is different and I’m glad you’ve found what works for youReply
I personally take numerous of Nutrachamps amazing products. The SuperGreens & Resveratrol both help with my energy levels. I also take the Vitamin C, Apple Cider Vinegar gummies in the morning. The digestive enzymes are a must. I no longer have a gallbladder and these are a huge help with digesting my food. In the winter months I also use other Nutrachamps products. Without a doubt my husband and I love these high quality products and they are priced well also. If you have not tried Nutrachamps what are you waiting for. Best of luck with your health & wellness program!Reply
Amazing Valerie! So happy to hear that these products have been working so well for you and your lifestyle! 👏Reply
Best way to boost my energy in the afternoon after many stressful mornings is to take my daily dose of B-12 gummies from Nutrachamps by the late morning so I don’t crash come late afternoon. Works everytime!Reply
That’s amazing! B12 works wondersReply
My go has been BeetHeat and to stay active all dayReply
This is awesome!Reply
I personally like to eat orange or drink orange juice.Reply
Vitamin C is so good for energy!Reply
I believe it all starts by fueling your body well enough when they start the day. I start first thing in the morning with a good-quality breakfast. This would include NutraChamps supplements, early morning workout, and a protein shake for starters. I usually, do not eat a full breakfast till after 11:00am, which includes any of the following; high-fiber whole-grains, (cereals and breads can help keep your blood sugar on an even keel), eggs, Greek yogurt, or oatmeal (steel -cut) this keeps my energy level will into the day and and avoid a mid-morning energy crash. Later in the afternoon, I will take a brisk walk (10min), eat some turkey, cold water with a effervescence energy tablet (lemon-line or orange) or peanut butter. That usually keeps me from crash mode.Reply
This sounds fantastic, John! I am glad to hear that you’ve found a routine that really works for you and your energy levels.Reply
I’ve had several afternoon crashes – including while I was at college and during workday or in front of Zoom call.. Afternoon energy crashes is often dealt with “Time management” and focus.
So I’ve tried drinking coffee- but that was only for supplementary support. And the next thing I tried was to get much exercise possible without get fatigue.
Personally, the afternoon crashes seems more like you are not eating proper food or have low sugar level. So I take supplements – including protein drink, along with “Mind-Focusing” pills or ginseng. You need to have some blood flow to your head, and refreshen your day 🙂Reply
That’s some great insight about afternoon energy crashes, Daniel. Thank you for sharing and we’re glad to hear that taking supplements has been a big part of your daily routine.Reply
The Green powder is my favorite by Nutra Champs!Reply
Amazing to hear! 👏Reply
Great energy booster for daily life and even for the workouts, very recommended and worth every Penny.Reply
Nutra Champs has always being my go-to supplements. I was tempted to try out some other brands of supplements, I must admit to the almost tragic consequences of my decision. I ended up with a stomach bacterial infection. And as the saying goes, you do not know what you are missing until it is gone….Please take me back, Nutrachamps!Reply
So sorry to hear about your bad experience with another supplements brand. We are very grateful that NutraChamps has been working well for you!Reply
I have been using NutriChamps for more than a couple years now, and their Zinc, B-12, Power Greens, Omega 3 to name a few are part of my everyday vitamin intake. Also my girlfriend also recently started using the product for her everyday needsReply
That’s fantastic John! 👏Reply
When I feel the afternoon crash coming on I reach for some almonds or pistachios, a bottle of water, and take a little walk. If I am really struggling that day I will add a teaspoon of matcha powder to my water.Reply
A midday snack, staying hydrated, and moving the body are great ways to boost your energy. Thank you for sharing!Reply
Thank you Jeff!Reply
I fire UP my 10,000 Red Light Trifecta Unit for 12 minutes followed up with 10 minutes on my Vibration Plate!!! The Red Light / Near infrared natural light increases the ATP (Adenosine Tri Phosphate) production and causes an immediate SURGE in endless amounts of energy!!! The Vibration Plate also stimulates my entire body as it eases tension and melts the stress away.Reply
If I not near my unit….. I’ll pop a couple of NUTRA CHAMPS Nitric Charge capsules to heighten my energy levels for optimal success in whatever tasks come my way!!!
This sounds awesome!!Reply
NutraChamps collagen powder in a cup of black coffee is the bomb!!! 💣Reply
Korean Panex Ginseng is a part of my daily routine Thank You NutraChampsReply
That’s amazing to hear!Reply
Drinking kombucha and taking a walk is helpful for me to avoid the afternoon crash.Reply
For energy, I like to take Lion’s Mane mushroom extract, Rhodiola Rosea, Gingko Biloba, Korean Panax Ginseng, Black Maca Root extract, Green Tea extract, a B-vitamin complex, and a tablespoon of pure Caprylic acid (C8), which get used almost exclusively for energy. It’s a lot of supplements (and I take a lot more stuff too), but these ones are really good for energy, and have kept me from needing to ever drink coffee!Reply
Sounds like the perfect concoction for afternoon energy!Reply
A good morning workout, first thing, followed by a collagen-laced bowl of oat bran with raisins and a pile of supplements including the Bs, D+K, NutraChamps iodine drops, zinc and C and always NutraChamps Resveratrol, Digestive Enzymes and Active Burn! Sometimes for an extra kick, some Beat Heat goes into the oat bran too. Don’t forget calcium!Reply
Getting outside in the afternoon for some sunshine with a nice walk or some yard work is a big help too.
Sounds amazing Nancy!!Reply
My best way to boost my energy (many times proven myself) is using Supergreen before my first meal of the day, followed by Maca after my first meal and Zinc before my afternoon training. Nutrachamps have helped me a lot in this matter, really loved quality of products.Reply
That’s so great to hear Peter!Reply
I love the Super greens powder.Reply
Thank you so much! 🙌Reply
I have an entire routine to keep me energized in the afternoon: i drink matcha green tea with SuperGreens in it, acai berry powder and after my brunch i take Korean Panax Ginseng, Maca, Women’s Vitamins, B Complex Vitamins and i eat brownie cake (made by me very healthy with coconut & almond flours, organic cocoa, stevia) with a (biig) handful of cacao nibs and home-made dark chocolate. This is my favorite part of the day, just enjoying delicious food, high-quality supplements and feeling great, focused and energized from it !Reply
Sounds incredible Carmen!Reply
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