5 Ways to Prevent the Afternoon Slump


It’s all too common . . . . 3 pm hits and we are physically and mentally done for the day. It’s hard to focus on our tasks at work. We have to drag ourselves to pick up kids from school and get homework done. There is no energy left to stop at the gym or make the healthy dinner we had planned.

It’s the afternoon slump and it usually hits a couple of hours after lunch and can last well into the evening hours. We lose productivity and quality time with those we love. It can even effect our health when we don’t have the energy to do the things we know are good for our bodies.

In addition, the go to energy drinks and vending machine snacks that we use to get us through the slump just leave us feeling jittery and another crash is soon to come.

Did you know that you don’t have to feel this way every afternoon?

There are ways to prevent the afternoon slump and it starts the day before. Here are our 5 tips to get you started.

  1. Get Enough Sleep

    A good night’s sleep is the best way to stay engaged all day. Sleep allows our body and mind to recharge. Try going to bed an hour earlier and see the difference the next day.

  2. Improve Deep Sleep

    An energetic day is not just about the hours we log in bed. We need to find strategies to improve our deep sleep. Look at your evening habits such as screen time, caffeine, or snacks that might be getting in the way.

  3. Eat More Real Food

    A diet high in processed foods and sugar can wreak havoc on your blood sugar resulting in an afternoon slump. Rely on natural whole foods that are less likely to cause spikes that could leave you feeling irritable and exhausted.

  4. Plan a Sufficient Lunch

    Grabbing a granola bar or just a handful of nuts for lunch isn’t going to carry you through the afternoon. Plan ahead to have a nutrient packed lunch that will fuel your day. As stated before, make this full of real whole foods.

  5. Meet With a Healthcare Provider

    If you are doing all these things and still feeling tired, it may be time to schedule an appointment with a healthcare provider. A nutritionist can help you dial in the foods that work best for you or your physician can run tests to rule out medical conditions, and a health coach can help you create habits appropriate for your individual needs.

Try a few of these strategies and say goodbye to after lunch doldrums. As a Functional Nutrition Specialist, I find that a few quick fixes are usually all you need to perk up and put those afternoon hours to good use.

If you ready to beat fatigue and overcome the frustrations you are having with your health, I encourage you to reach out for Free Health Coaching Discovery Call. I help women with this every day, let’s find out if I have the solution the you have been looking for.