If you’ve ever thought about laying your head down to rest in the middle of a workday, you’re not alone. Called the afternoon slump, the 3 p.m. slump, and afternoon fatigue, this phenomenon is so common that even advertisers use the concept to sell you their products (like Dunkin’ and Oscar Mayer).
Those commercials may be funny, but continually fighting the urge to doze off with half your day still ahead of you? Not so much. To help you beat the slump, we consulted with a world-renowned general practitioner and lifestyle expert, Dr. Spencer Nadolsky.
Before you all start to doze off, let’s dig in.
5 Causes of Afternoon Tiredness (and How to Fix Them)
“Fatigue can come from many things, but the most common are related to lifestyle and lack of sleep,” Nadolsky says.
Here are a few common causes of afternoon fatigue to consider.
How to fix it:
Sleep 7-9 hours a night. Good sleep hygiene starts with having a specific evening routine for the last two hours before bed, according to Nadolsky.
“Many have a bad habit of staying on their phone or watching TV late at night,” he says. “If you set a bedtime and shut off electronics an hour or two before bed, that’s a good place to start.”
Other helpful tips: Buy blackout curtains to keep as much light as possible out of your room, invest in a white noise machine to block out disturbing sounds subconsciously, and aim to keep your room at about 67°F (which isn’t too hot or too cold).
How to fix it:
Limit caffeine, but you don’t have to entirely eliminate it. Caffeine addiction can occur with doses as low as 100 milligrams per day, so you should aim to drink two or fewer cups of coffee, tea, soda, and anything else that has caffeine in it. Try to stop consuming caffeine no later than noon, so that it won’t interfere with your sleep.
How to fix it:
Eat healthy, slow-digesting foods — that is, foods that are low on the glycemic index. Stick with lean meats, fresh fruits (not fruit juice), vegetables, and fibrous carbs like beans or oatmeal — not bread and pasta. This is important not only with lunch, but also with breakfast, since a healthy breakfast will bolster your energy levels throughout the day.
How to fix it:
Reduce stress at the source. Stress not only comes from work, but from money and relationships, too. Nadolsky suggests that you start by reducing the number of commitments you have.
“Sometimes it comes down to taking a task or two off your plate, whether it’s work or extracurricular activities,” he says. “Also, learning to just say ‘no’ to something someone asks you to do.”
Thyroid hormone and blood-iron levels should be part of standard medical bloodwork, and are worth testing every year or two.
How to fix it:
If afternoon fatigue is a severe and persistent problem for you, then you should seek professional help. Nadolsky says the DIY route won’t work for everyone.
“Work with a doctor who can get to the root of the problem instead of just guessing,” he explains.