You might be wide awake all morning, but about an hour after lunch, you’re down for the count.
Your energy levels basically fall off the edge of a cliff, and you find yourself wishing you could crawl into bed for an afternoon nap for just 20 minutes… or maybe two hours. While there are a number of reasons the exhaustion of the ages seems to hit you every afternoon, what you need to know is how to stave it off in the first place. Doing these things should keep you bright and raring to go, so long as you do them regularly.
1. Start your day with a balanced breakfast.
Skipping breakfast or grabbing something sugary on the go can set you up for an energy slump later. A balanced breakfast with protein, healthy fats, and complex carbs is the key to feeling steady all morning and avoiding that early afternoon crash. Plus, a satisfying meal in the morning can stop you from reaching for unhealthy snacks later on. Try scrambled eggs with avocado on whole-grain toast, Greek yoghurt with fresh fruit and a sprinkle of nuts, or a filling smoothie packed with spinach, banana, and nut butter. By fuelling up with a good breakfast, you’ll be setting the tone for a day with more consistent energy.
2. Stay hydrated throughout the day.
Dehydration is sneaky — it often shows up as fatigue long before you feel thirsty. Not drinking enough water can make you feel sluggish and unfocused, especially in the afternoon. If you’re constantly reaching for caffeine instead of water, it might be time to check your hydration habits. Keep a water bottle nearby and sip regularly, aiming for around six to eight glasses a day. Add a slice of lemon, cucumber, or a few berries to make it more appealing if plain water feels boring. That, or just keep your Stanley Quencher handy if you have one (if you know, you know). Staying hydrated is one of the simplest ways to feel more energised throughout the day.
3. Avoid heavy lunches.
A big, carb-heavy lunch can leave you feeling drowsy as your body focuses all its energy on digestion. It’s tempting to indulge in comfort food during a busy day, but lighter meals packed with protein, fibre, and healthy fats will keep you feeling energised and focused. Think grilled chicken salads, grain bowls with roasted vegetables, or a sandwich on whole-grain bread with a side of fresh fruit. Pairing smaller portions with a mix of nutrients helps you avoid the afternoon slump and keeps your energy balanced.
4. Step outside for fresh air and sunlight.
Feeling tired mid-afternoon isn’t always about food or hydration — it could be that you simply need a change of environment. Spending a few minutes outside can give you a natural energy boost, especially if you’ve been sitting indoors all day. Fresh air and sunlight are known to lift your mood and reset your focus. Take a quick walk around the block or stand outside and breathe deeply for a few moments. Even a short break outside can break the monotony and help you feel more refreshed when you return to work or your tasks.
5. Move your body throughout the day.
Long hours of sitting can drain your energy, even if you’re not doing anything particularly strenuous. Incorporating movement into your day, even in small bursts, gets your blood flowing and delivers oxygen to your brain and muscles, helping to fight off fatigue. Try standing up and stretching every hour, taking a short walk during lunch, or doing a few light exercises at your desk. It doesn’t have to be a full workout — just enough movement to wake your body up and keep you feeling energised for longer.
6. Snack smarter in the afternoon.
Reaching for a sugary snack might feel like the quickest way to perk up, but it often leads to a short-lived energy spike followed by an even worse crash. Instead, choose snacks that combine protein, fibre, and healthy fats for sustained energy that keeps you going until dinner. Great options include a handful of almonds or walnuts, sliced veggies with hummus, or a piece of fruit paired with cheese or nut butter. These snacks are not only filling but also give your body steady fuel to avoid the highs and lows of blood sugar swings.
7. Limit caffeine intake after lunch.
Many people turn to an afternoon coffee to fight fatigue, but too much caffeine can disrupt your sleep later, creating a cycle of tiredness and dependence. While caffeine can give you a temporary boost, relying on it too late in the day might make it harder to wind down at night. Switch to alternatives like green tea, which contains less caffeine and has a calming effect, or opt for herbal teas if you want something warm without the stimulant. Finding a balance with caffeine helps you feel energised without overloading your system.
8. Pay attention to your posture.
Slouching at your desk can make you feel more tired than you realise. Poor posture restricts your breathing and reduces oxygen flow, which can leave you feeling drained. Adjusting your posture is a simple way to boost your energy without needing a break or a snack. Sit up straight with your feet flat on the floor, shoulders relaxed, and back supported. If you’re working on a laptop, raise the screen to eye level to avoid hunching over. Regular posture checks throughout the day can improve both your energy and focus.
9. Take short mental breaks.
Mental fatigue often feels like physical exhaustion, especially if you’ve been focused on one task for too long. Taking short breaks to reset your mind can help you stay productive and alert without feeling drained by the afternoon. Try the Pomodoro technique: work for 25 minutes and then take a 5-minute break. Use these breaks to stretch, hydrate, or simply stare out the window. Short pauses keep your brain refreshed and help you maintain consistent energy levels throughout the day.
10. Get your workspace lighting right.
Dim or overly artificial lighting can contribute to feelings of tiredness. Natural light helps regulate your body’s internal clock, so working in a space with good lighting can make a noticeable difference in your afternoon energy. If natural light isn’t an option, invest in a daylight-mimicking desk lamp. Bright, inviting lighting can improve your focus and reduce eye strain, making it easier to power through those afternoon tasks without feeling sluggish.
11. Incorporate mindfulness into your day.
Sometimes, afternoon fatigue is more mental than physical. Practising mindfulness techniques, such as deep breathing or short meditation exercises, can help you feel calmer and more focused. Even five minutes of mindful breathing can help clear your head and re-energise you. Apps like Calm or Headspace offer guided meditations that are perfect for a quick midday reset. You don’t need a lot of time or experience — just a quiet moment to bring your mind back to the present and recharge.
12. Revisit your sleep habits at night.
If afternoon fatigue is a consistent issue, it might be a sign that your sleep isn’t as restful as it could be. Poor sleep quality can leave you feeling groggy and sluggish, making those mid-afternoon hours especially hard to push through. Focus on improving your nighttime routine by going to bed at the same time each night, avoiding screens before bed, and creating a relaxing environment. The better your sleep, the easier it will be to sustain your energy throughout the day.
13. Avoid multitasking overload.
Trying to juggle too many tasks at once can quickly drain your mental energy. Multitasking often makes you feel more tired and less productive because it divides your focus and creates unnecessary stress. Instead, focus on one task at a time and break larger projects into smaller, manageable steps. Prioritise what needs to be done first and save less critical tasks for later. Single-tasking allows you to conserve your energy and avoid that all-too-familiar afternoon crash.
