Afternoon slump

What It Means

The afternoon slump is the drop in energy and concentration that many people notice in the early to mid afternoon, often after lunch. Cleveland Clinic points to two causes. Cortisol, a hormone, rises and falls on a daily rhythm that can leave energy lower in the afternoon, and a meal heavy in refined carbs and sugar can spike blood sugar and then let it fall, leaving you tired and hungry.

How People Say It

• "I hit a wall every day around three."
• "I need a walk, I'm falling asleep at my desk."
• "Does everyone crash after lunch or is it just me?"

The Breakdown

Signs it's an ordinary afternoon slump (Buhata's suggestions)

• It comes at about the same time most days.
• It's worse after a big or sugary lunch.
• A short walk or a few minutes away from the screen lifts it.
• You sleep fine at night and feel alert in the morning.

Four things that help, per Cleveland Clinic

1. Eat whole foods, quality protein and healthy fats at breakfast and lunch.
2. Take a 5- to 1010,000 stepsA popular daily step goal that began as the name of a 1960s Japanese pedometer; later studies find health benefits begin well below it. See more-minute power napPower napA short daytime nap, about 20 minutes or less, meant to lift alertness without the grogginess that can follow a longer sleep. See more in the early afternoon, if your schedule allows.
3. Go for a walk to improve blood flow.
4. Exercise regularly, which raises serotonin and helps steady blood sugar.

On caffeine. CDC's NIOSH advises 5 or more hours between your last caffeine and sleep, and AASM advises none in the afternoon or evening, so an afternoon coffee is worth checkingChecking accountA bank or credit union account for everyday money going in and out, used by debit card, checks, transfers and direct deposit. See more against your bedtime.

Quick self-check. For three workdays, note when the dip hits, what you ate at lunch, and how you slept the night before. When the dip follows heavy lunches, start with the meal; after short nights, start with sleep.

A way to start at work. "Want to take a ten-minute walk after lunch? I keep crashing at three."

Good to Know

A short nap can help, and Buhata's power nap page covers how long and how late, since naps later in the afternoon can make it harder to sleep at night. Cleveland Clinic's infographic also suggests an afternoon coffee, but check it against your bedtime: CDC NIOSH and AASM advise keeping caffeine well away from sleep. If you're tired most of the day even after a full night in bed, or a slump comes with shakiness or weakness a few hours after eating, talk to your doctor.

Related Terms and Categories

• Power nap

  A short daytime nap, about 20 minutes or less, meant to lift alertness without the grogginess that can follow a longer sleep.

• Caffeine cutoff

  The time of day after which you stop having caffeine so it doesn't disturb sleep; CDC's NIOSH advises 5 or more hours before you plan to sleep.

• Movement snack

  A short burst of activity, often under a minute, such as a quick climb up a few flights of stairs, repeated a few times through the day; researchers call it an exercise snack.

• Circadian rhythm

  The body's roughly 24-hour cycle of physical, mental and behavioral changes, such as sleepiness at night, kept in time by a clock in the brain that follows light.

• Sleep debt

  The running total of sleep you've missed, counted night by night as the hours you need minus the hours you actually slept.

• Water intake

  The total water you take in each day from plain water, other drinks and food; the National Academies' adequate intake is 3.7 liters for men and 2.7 for women.

Wellbeing and habits