If you often find yourself feeling sluggish or struggling to stay awake during the afternoon, you’re not alone.
You might be surprised to learn that our bodies are actually biologically tuned to feel tired around 3pm, due to the rise of a chemical called adenosine. However, this doesn’t necessarily make it any less frustrating.
Luckily, there are a number of things you can do to help boost your energy levels and avoid the dreaded afternoon slump.
Here are 18 tips that’ll hopefully help.
Why do we sometimes feel tired in the afternoon?
According to research, it’s actually completely normal to feel tired or lacking in energy mid-afternoon. This is because the circadian rhythm (responsible for regulating the wake-sleep cycle) sends sleep signals during the afternoon between 2-3pm, as well as at night.
Various other factors – such as diet, sleep, activity, and mood – can also impact your energy levels.
18 tips to help you avoid an afternoon slump
1. Eat an energy-boosting breakfast
Whether or not you agree that breakfast is the most important meal of the day, it’s certainly true that what you eat in the morning can make a difference to your energy levels throughout the day.
Generally speaking, breakfast foods that contain a healthy balance of protein, fats, and complex carbohydrates are good options.
This is because, unlike simple carbohydrates which provide short bursts of energy and spike blood sugar levels, complex carbohydrates (like oats and whole grain bread) release energy gradually so leave us feeling fuller and energised for longer.
You may find it useful to read our articles; 9 healthy breakfast ideas to kickstart your day and What are the best and worst foods to eat at different times of the day?
2. Stay hydrated
Drinking enough water is essential for good health – and becoming dehydrated can have a significant impact on mood, brain function, energy levels, and more.
For example, in this study athletes who were dehydrated experienced significantly higher fatigue levels and impaired muscle performance than those who weren’t.
If you struggle to stay hydrated, you might like to read our articles; 11 tips for staying hydrated and why it’s important and 9 healthy and hydrating alternatives to water.
3. Include exercise in your afternoon routine
Exercising is a great way to make yourself feel more alert.
In this study, those who followed a low-intensity running programme three times a week for six weeks experienced significant improvements in emotional exhaustion, fatigue levels, and sleep quality, compared to those who didn’t.
Similarly, a study of employees with high levels of work-related tiredness found that following a six-week exercise programme improved emotional exhaustion, work ability, cognitive function, sleep quality, and overall fatigue.
Adding exercise to your afternoon routine can be as simple as doing a relaxing lunchtime yoga session or increasing your step count – and the good news is that almost any type of exercise will bring positive results. For example, research shows that something as simple as a 20-minute walk can improve cognitive function.
If you’re yet to find a form of exercise that you enjoy, you might find some inspiration in the fitness and exercise section of our website. Or, why not tune into a guided workout on Rest Less Events?
4. Improve your sleep schedule
If you struggle with feeling sleepy during the afternoon, it can help to consider how well you’re sleeping at night.
Not getting enough sleep can drain energy levels and leave us feeling tired, lethargic, and irritable during the day. It also interferes with brain function.
You’ll find various tips on how to improve sleep – including how to fight insomnia and how to design the perfect bedroom for sleep – in the sleep and fatigue section of our website.
5. Consider scheduling collaborative work for the afternoon
While you might be tempted to schedule all of your meetings for the morning, research indicates that leaving collaborative work for the afternoon can be beneficial.
This is because working with others can boost energy levels and removes the temptation of zoning out and giving into the afternoon slump.
One study has even pinpointed 2.30pm on a Tuesday as the optimal time for work meetings to avoid this trap.
6. Spend some time outside in nature
Spending time outside has many benefits – including improved mood, confidence, and self-esteem, and reduced stress.
For example, this study found that employees were 45% more productive and 63% more positive after spending 29 minutes in nature.
For ideas on how to strengthen your relationship with the natural world, you might like to have a read of our article; 32 ways to connect with nature and feel inspired.
7. Try the 20-20-20 rule to give your eyes a rest
The majority of us spend a large amount of time staring at screens – whether a computer or a smartphone.
But research has consistently shown that too much screen time can lead to eye strain and cause symptoms including headaches, trouble concentrating, and blurred vision – all of which can contribute to the feeling of an afternoon slump.
The 20-20-20 rule suggests that for every 20 minutes spent using a screen, you should try to look at something around 20 feet away for 20 seconds. This is because it takes your eyes around 20 seconds to completely relax.
Check out our article; 8 tips for coping with screen fatigue.
8. Break tasks down if you’re struggling with productivity
If a project feels overwhelming, you might find it useful to break it down into smaller tasks.
Not only can this make things feel more manageable, but research also shows that finishing tasks provides a dopamine buzz, creating a sense of achievement, pride, and motivation.
When breaking tasks up, just make sure you’re not trying to do too much at once. According to studies, multitasking too much can make you around 40% less productive.
9. Take steps to manage stress levels
Stress is another common culprit for an afternoon slump.
According to 2020 research, 79% of British adults experience work-related stress and anxiety, which is among one of the top reasons for a lack of sleep, increased tiredness, and reduced productivity.
Exercise is a great stress-buster and studies have revealed that high-intensity exercise can give the best results – for example, doing sprints instead of jogging, or incline walking instead of a gentle stroll.
For more tips on how to manage stress and anxiety, check out our guide, here.
10. Quit smoking
If you’re a regular smoker, research suggests that quitting could raise energy levels.
This is because the toxins and tar in smoke reduce lung efficiency. Over time, studies show that this can reduce the amount of oxygen being carried around the body – leaving you feeling tired.
Quitting smoking can be difficult, so some people find it helpful to switch to a nicotine replacement – such as patches, gum, or lozenges, to begin with. If you’d like support, the NHS offers services to help you quit.
11. Switch between the right and left sides of your brain
Research suggests that taking steps to strike a balance between using the right side of your brain (creative/intuitive) and the left side (analytical/quantitative) may make you more productive.
For example, if you’re working with numbers and spreadsheets all morning, taking a break to paint, play music, or cook a meal can help you reset. Similarly, if you’re head-down in an art or writing project, consider switching to a number-focused task – like budgeting or completing a sudoku.
There’s even evidence to suggest that flexing both sides of the brain can help to make you a more well-rounded entrepreneur and employee.
12. Stay connected
Maintaining social connections is important for health and wellbeing at any age, and research has found that social isolation can cause tiredness and low mood, especially in older adults.
Studies have also found that having a good social support system can help to improve physical and mental health.
So, if you regularly feel tired or in low spirits, it might help to connect with people around you. Aside from spending time with family and friends, things such as joining a club, volunteering, or trying out a new hobby can be great ways to meet new people.
Check out our articles, 9 different ways to meet people and 12 ways to make new friends for more ideas.
13. Sip on some green tea
Many of us rely on a caffeine boost to see us through the day. But while coffee is a firm favourite, you might want to consider swapping it for green tea instead.
As well as its caffeine content, green tea also contains the amino acid L-theanine. Research has found that caffeine and L-theanine together have a powerful synergising effect which can boost brain function.
For example, people in this study reported feeling more energised and productive after drinking green tea instead of coffee.
14. Be mindful of your food choices at lunchtime
As with breakfast, it’s best not to eat foods high in sugar and refined carbohydrates at lunchtime to avoid afternoon energy dips. This includes foods like pizza, chocolate, white bread, and pasta.
In this study, people felt 26% more fatigued when they ate a diet high in refined carbohydrates and added sugar, compared to when they replaced these with whole grains, fresh fruit, and vegetables.
It’s also worth considering portion size. While you might think having a big lunch is the best way to boost your energy levels, research shows that people who eat larger lunches are more likely to experience an afternoon slump than those who eat less.
However, it’s equally important not to skip lunch or eat too little as this is linked to anxiety, fatigue, and a reduced attention span. A lack of calories and essential nutrients (such as iron) can take a huge toll on energy levels.
You can find more information in our article on portion control.
15. Make wise snack choices
Aside from the obvious sugary snacks like chocolate, sweets, and biscuits, it’s also worth being mindful of ‘healthy’ snacks, like granola bars.
Although made with healthier ingredients like honey, oats, and fruit, these snacks often contain lots of added sugar and can result in the same short-lived energy spikes.
Foods like bananas, nuts, or hummus with vegetable sticks and whole grain crackers make good afternoon snack options. For more ideas, check out our article; 14 quick and healthy snack ideas.
16. Chew gum
You might be surprised by the theory which suggests that chewing gum improves concentration and reduces stress. This idea has been around since World War One – when it was first offered to American soldiers.
Since then, various studies have shown that chewing gum during the workday can indeed improve productivity by increasing alertness. Though it’s not clear exactly why it has this impact.
17. Get your blood flowing with some stretches or yoga
Research suggests that mindful movements – such as those in yoga or Pilates – can help to boost energy and fight afternoon slumps.
This is because they get your blood flowing, require deep breathing, and help to release tension in the body. So, why not try some of these healing yoga poses or these challenging and inspiring ones the next time you feel an afternoon slump coming on?
Stretching during the day can be especially important if you have a job that involves sitting at a desk for hours on end. If you don’t want to do yoga, you might prefer to try some of these desk stretches from Healthline.
Alternatively, you may be interested in joining a mindful fitness class over on Rest Less Events. There’s a range of weekly yoga, Pilates, and Tai Chi classes, as well as stretch sessions and mindfulness meditations.
18. Browse pictures of cute animals
According to this study, looking at pictures of cute animals while at work can boost mood and productivity.
Why not check out this collection of adorable animal pictures from Reader’s Digest to see if it works for you?
Final thoughts…
Feeling a little sleepy during the afternoon is a natural part of our body’s internal rhythm. But, the good news is that there are things that are scientifically proven to help boost energy and productivity to avoid having an afternoon slump.
For more advice, head over to the health section of our website. Here, you’ll find everything from tips to boost motivation and improve focus to a selection of energy-boosting foods and drinks.
What helps you avoid an afternoon slump? Will you be trying any of the ideas from our list? We’d love to hear from you in the comments below.
* Links with an * by them are affiliate links which help Rest Less stay free to use as they can result in a payment or benefit to us. You can read more on how we make money here.
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