Afternoon Crash: What Causes It and What Helps?

Trying to get as much daylight-like light as possible throughout the day is probably one of the simplest things you could possibly do. In fact, according to Harvard Health, exposure to bright light during the day may help you feel more energized, positive, focused, and responsive. 

Take your lunch outside, answer calls while walking, or position your desk near a window. Integrate it into your daily routine instead of flipping a switch at 3 p.m. 

Does a short walk make a difference? 

And yes, you don't necessarily need to go to the gym. The Cleveland Clinic recommends a 10-30 minute walk after each meal. Researchers at the University of Georgia found that individuals who engaged in low intensity exercise had approximately 20% more energy than those who did not exercise. Low intensity exercise provided nearly the same benefits as moderate intensity exercise. 

That may mean a short walk around the building after eating, taking the stairs rather than the elevator, or standing while making your next phone call at work. 

Does drinking water help? 

It's worth giving a shot. Researchers at the University of Connecticut have discovered that being even a little dehydrated can influence your mood, energy levels, and ability to process thought clearly. When participants in one of their studies were dehydrated, they perceived their task as being more difficult than if they were adequately hydrated. 

The habit takes little effort. Have a reusable water bottle at your desk to use throughout the morning rather than when you are dehydrated. 

What kind of lunch makes the afternoon easier? 

Smaller and lighter. According to the Cleveland Clinic, the post-meal slump will be greater when you eat more food with more calories; therefore, the clinic suggests eating smaller and healthier (balanced) meals that have a base of protein and fiber. 

In essence, it is a plate of food consisting of protein, vegetables and whole grains rather than a large bowl of pasta. Alternately, you may reduce your current serving size in half and include a small snack prior to and following the meal. Additionally, try to avoid eating at your desk so that your lunch period can be considered an actual break.  

When should I stop having caffeine? 

Caffeine's effects last about four to six hours earlier than what most individuals believe. Thus, if you drink a cup of coffee around 3:00 p.m., the caffeine will remain in your system until dinner time. It's important to remember that when you consume caffeine, as well as the quantity of caffeine consumed, are equally important. 

One easy way to stay energized throughout the day is to limit coffee consumption to the morning hours and first half of the afternoon. If you grab a second cup of joe after you begin feeling tired, you are essentially delaying that sluggishness until later in the evening. 

Additionally, you should know what your maximum intake of caffeine per day can be. According to the FDA, most adult individuals who are healthy can safely consume up to 400 mg of caffeine on an average daily basis; however, there is a wide range of sensitivity levels among individuals. 

What does an easier afternoon look like, hour by hour? 

Put the five habits on a clock and they take a few minutes each. Here's one way to lay them out: 

The point is to have a plan before the slump arrives, not to improvise once it's here. 

What if the slump hits anyway? 

On some days it will. Select a single action to perform immediately (e.g., take five minutes to go outside; drink a whole glass of water; walk once around the room; or change tasks to something less challenging for 30 minutes). Don't wait for your late-day coffee. It can wait until tonight. 

So begin tomorrow with a little extra time. When you set up everything the previous night, it allows you to make one less decision during the course of your morning. 

Frequently asked questions 

Is the afternoon slump normal? 

Yes, according to Cleveland Clinic, there is an natural drop in your body's "internal clock" in the early afternoon, and studies show that this dip occurs regardless of whether you eat or do not eat lunch. Habits such as eating a large lunch and/or not drinking enough fluid can cause the dip to be more apparent. 

What is a 3 p.m. crash? 

The "afternoon crash" is also known as a decrease in energy levels and ability to concentrate which typically occurs during the hours of 1 to 4 p.m. 

Why does it happen at the same time every day? 

Because it is based upon how you live your life each day and not simply based upon what you eat during your lunch hour. The early afternoon "slump" can be attributed to more than just the food that was consumed at noon. Therefore, this slump occurs at approximately the same time each day. 

Does what I eat at lunch matter? 

Yes. According to Cleveland Clinic, larger, heavier meals for lunch will cause you to experience a bigger "slump" than if you had eaten a smaller meal. You can help avoid experiencing a major slump by eating a smaller, balanced meal that contains some protein, vegetables and whole grains. 

When should I stop having caffeine? 

The effects of caffeine, as reported by the NIH's MedlinePlus, are active for approximately 4-6 hours. Therefore, try to consume your daily dose of caffeine prior to mid-day (early afternoon) so that the effects will have diminished by the time you go to bed. 

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The reason we designed Morning Cocktail the way we did is that having a single morning choice decided before the alarm goes off helps build a better morning routine. Morning Cocktail is a non-alcoholic powdered beverage formulation that is shaken the night before and left on your bedside table, it contains 150 milligrams of caffeine in each serving. 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. 

Morning Cocktail contains 150 mg of caffeine per serving. Not recommended for children, for people who are pregnant or nursing, or for anyone sensitive to caffeine. If you take medication or have a medical condition, check with your healthcare provider before use.  

This article is for general information and is not medical advice. 

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