What causes my 3 pm slump?

The dreaded 3 pm slump refers to feeling tired and drained of energy. Sometimes called the mid-afternoon slump or the mid-day energy crash, the 3 pm slump causes us to lose concentration and motivation. You may also find that your attention span starts to dwindle and that it's difficult to stay on task.

We all have a natural rest-wake cycle inside our bodies. This is known as the circadian rhythm and it’s a bit like a biological clock that is built into every person. Our energy levels can naturally rise and fall based on our biological clock.

It’s because of these natural peaks and troughs in our energy levels that we tend to feel lethargic around 3 o’clock in the afternoon. For most people, the circadian rhythm hits a ‘low’ point around this time of the day, resulting in a drop in energy levels.

So, how can you overcome the afternoon energy crash? Here are three great things that you can do to prevent the 3 pm slump.

Evaluate your lunch

Both complex carbs and proteins provide slow-releasing energy so you’re less likely to have a huge spike and fall in your blood glucose levels. This will help you to stay energized and prevent the mid-afternoon slump.

Take a walk after lunch

Often, you can start to lose focus at work around 3 o’clock in the afternoon because you’ve been staring at a computer or on your feet for several hours by this point.

Taking a short walk outside in the fresh air will wake you up and give your body and mind a quick reset. It will tackle drowsiness and motivate you to continue going for the rest of the day.

Listen to upbeat music

Music has the ability to impact your mood. Listening to an upbeat playlist can often be enough to wake you up and resolve the dreaded afternoon energy crash.