How to Avoid the 3pm Slump

It’s 3pm. You’re staring at your screen, your energy has dipped and your motivation for the day has vanished. The dreaded 3pm slump is commonly experienced, but armed with the right lifestyle tips, it does not have to be the norm!

What exactly is the 3pm Slump?

The 3pm slump refers to a noticeable dip in energy and alertness that many people experience in the mid-afternoon. 

This phenomenon is rooted in our body’s circadian rhythm. This 24-hour internal clock governs a wide range of physiological processes, including the sleep-wake cycle, hormone production, body temperature and cognitive function. 

Around 2pm to 4pm, the circadian rhythm naturally dips, triggering a temporary decline in alertness and energy. Additionally, factors such as post-lunch digestion and fluctuations in blood sugar levels contribute to this energy dip. Meals high in refined carbohydrates can cause a rapid spike in blood sugar, followed by a swift drop, leaving you feeling tired, foggy or craving sugar or that extra coffee.

Lifestyle Tips to Beat the Slump

To maintain consistent and sustainable energy throughout the day, try implementing a few of these simple, science-backed lifestyle shifts:

1. Prioritise balanced meals: Fuel your body with whole foods rich in complex carbohydrates, lean protein and healthy fats. This combination helps support steady blood sugar and sustained energy.

2. Take a 10 minute walk: Fresh air and light movement can do wonders for circulation, mood and focus. Even a short walk around the block can re-energise your afternoon.

3. Stay hydrated: Fatigue is a common symptom of dehydration. Aim to sip water regularly throughout the day, consider a tall glass during that mid-afternoon lull.

4. Ground yourself: Grounding, or direct contact with the earth’s surface, may help calm the nervous system and reset energy levels. A mindful few minutes with your feet in nature can feel surprisingly uplifting.

5. Breathe deeply: Shallow breathing often accompanies stress and fatigue. A few slow, conscious breaths can help deliver oxygen to the brain, calming the body and bringing mental clarity.

6. Blast your favourite song: Music can be an instant mood and energy booster. A quick solo dance party? We fully support it.

7. Quality sleep: A great day starts the night before. Ensure you’re feeling well rested so you don’t crash during the day. Aim for 7-9 hours of quality, deep sleep each night. 

Nutrition for Sustained Energy

Beating the 3pm slump relies on how you fuel your body throughout the day. Blood sugar stability is key — when it spikes or crashes drastically, so does your energy. Choosing nourishing foods that help maintain steady glucose levels can reduce that mid-afternoon dip in alertness. 

Instead of reaching for a quick energy boost from caffeine or sugar, focus on meals and snacks that combine adequate amounts of protein, healthy fats and fibre to keep you satiated and with consistent energy throughout the day.

Our nutrition tips to power through the afternoon:

• Eat a protein-rich breakfast: Protein is key for keeping you energised and satisfied throughout the day. It helps stabilise blood sugar and supports muscle health and brain function! Try our Founder Jess’s Blueberry Protein Porridge.

• Include fibre-rich veggies and whole grains at lunch: Fibre slows digestion, helping to prevent blood sugar spikes and crashes. Try Jess’s Salmon, Beetroot & Brown Rice Salad.

• Add a source of healthy fat: Avocado, nuts or olive oil in each meal can support brain health, hormone balance and satiety, keeping cravings at bay.

• Avoid sugary snacks: While sugar provides a short burst of energy, it’s often followed by a crash. Instead, go for nutrient-dense options like a handful of nuts, a boiled egg, carrots and hummus, or a Protein Smoothie. 

• Enjoy your coffee, the JSHealth way: Stick to 1-2 coffees before midday to support your circadian rhythm and prevent any energy crashes in the afternoon. For an afternoon pick-me-up, try a green tea which provides slow-releasing caffeine.

• Targeted supplements: Some days, no matter how well you eat or sleep, your body needs a little extra support. That’s where targeted supplementation can help. 
  For energy: Look for a blend with Ginseng, Glycine, Vitamin C, Zinc and Quercetin to support sustained energy and vitality.
  For sleep: Try a natural and non-drowsy sleep support blend with therapeutic levels of Magnesium, Lavender and Passionflower to support refreshing sleep, and therefore more energy throughout your day!