The science behind beating the daily energy slump

Picture this: It's 2:30 PM, and you’re staring at your screen, trying to focus, but your brain feels sluggish. Your eyelids are heavy, and the coffee buzz from the morning has long worn off. You glance at the clock, hoping it's almost 5 PM—only to realize there’s still hours to go. All you want is sleep, but there’s work to do.

Unfortunately, this is a daily occurrence for most of us, but don’t worry that wave of un-motivational, nap inducing, energy sucking slump isn’t just in your head, there is indeed actually science behind it. This blog will explore the biological and environmental factors that can cause this slump and give you a few tips and tricks along the way on how to combat it. 

Why the energy slump happens

Your circadian rhythm

There are three main contributing factors that can cause a dip in mid-afternoon energy levels, the first being your bodies circadian rhythm. The circadian rhythm, commonly referred to as our bodies internal clock, is a natural process that controls and regulates our sleep-wake cycle and other physiological functions in the body such as, hormone levels, digestion, eating habits and body temperature.

The afternoon slump can be closely linked to these cycles as circadian rhythms influence our levels of alertness and energy throughout the day. For most people there are two periods of heightened alertness, one in the morning and one in early evening. These peaks of alertness leave for a natural dip in energy around 2 to 3pm. So don’t worry its natural!

Blood sugar spikes 

Blood sugar levels also play a key role in the sudden dip in energy levels you may experience in the afternoon. After you eat a meal, especially one high in refined carbohydrates or sugar, your blood sugar (glucose) levels rise rapidly. This is because carbohydrates are broken down into glucose, which is then absorbed into the blood stream providing your body with energy. 

This creates what is known as a blood sugar spike. However, what comes up, must come down and as your blood sugar drops, your body has less immediate energy to be used for your brain and muscles. This dip in energy is what gives you that tired and sluggish feeling and is often referred to as the ‘food coma’ or postprandial somnolence. 

Sleep quality 

It’s also important to note that of course, lack of sleep can also amplify the likelihood of these dips in energy in the afternoon.

If you are having poor sleep quality or not enough sleep in general a host of natural process in the body are disrupted, such as your hormonal balance, cognitive function and circadian rhythm, among many other things.

Prioritising not only how long you sleep for but also the quality of your sleep plays a key role in preventing these dips. 

Energy boosting tips

Our diets can have a massive effect on our energy levels, so if you’re someone who does suffer from the afternoon slump, here’s some quick tips and simple swaps you can make to combat them.

Diet swaps 

One of the most likely factors contributing to your afternoon energy levels the contents of your lunch. As mentioned previously, blood sugar levels have a direct knock-on effect to your energy levels and to avoid that sudden crash, you need to ensure you don’t spike them in the first place. This means swapping out heavily carbohydrate or sugary based meals for ones full of protein, healthy fats and complex carbohydrates. 

Unlike simple carbohydrates (white breads and pastas, cakes, biscuits and sugary cereals), complex carbohydrates (wholegrains, legumes and vegetables), are digested much more slowly. This slower digestion rate results in a gradual release of glucose into the bloodstream, reducing the rapid spike and ultimate crash in energy levels.

It’s also key that you include a good percentage of protein, such as meat, fish and legumes into your meals too as not only do proteins help slow the rate of carbohydrate digestion, but also regulate insulin levels, which is essential for maintain blood sugar levels throughout the day.

Healthy fats such as those found in avocados, nuts and olive oil are also digested slowly, helping to sustain energy over a longer period of time. Similarly to proteins, healthy fats also help delay the absorption of carbohydrates, due to them being a source of concentrated energy, this prevents the blood sugar spikes that can lead to an afternoon slump. Healthy fats also encourage satiety, keeping you fuller for longer, this can help prevent impulse snacking on high sugar or carb foods that will ultimately lead to a crash. 

You should aim for around 40% complex carbohydrates, 40% protein and 20% healthy fats in your next lunch.

Hydration is key 

Hydration also plays an essential role in energy levels however it's often overlooked. Dehydration is a common cause of fatigue as it reduces blood flow and oxygen delivery (when oxygen is transported from the lungs to the tissues and organs throughout the body), making the heart work harder, causing tiredness.

It also affects cellular energy production, disrupts electrolyte balance (leading to muscle weakness), and impairs brain function, making it harder to focus.

Drinking enough water, helps prevent these issues and keeps both your body and mind functioning optimally. You should aim to have around 8-10 glasses a day. 

Mindfulness and mental tips 

Although diet plays an integral role in your energy levels, there are also some other techniques that you can use to help beat the afternoon slump.

Take a break! 

Studies have shown that employees who take short, frequent breaks report higher levels of relaxation and mastery during the break and experience higher attentiveness and less fatigue when the continue with their work.

The Pomodoro method where a cycle of 25 minuets of work and a 5-minute break is practised widely to reduce cognitive overload and lead to less fatigue.

Small habits, big changes 

Although physically relaxing breaks can be great, incorporating small, practical habits into your routine can make a big difference especially if your sat down for most of the day. 

Try taking walking meetings instead of sitting, it boosts circulation and helps clear your mind, reducing brain fog. Stretching at your desk for just a few minutes can relieve muscle tension and re-energize your body.

Additionally, making small adjustments to your workstation, such as improving your chair support or adjusting your monitor height, can reduce discomfort and fatigue. These simple actions keep your body moving and help maintain focus and productivity throughout the afternoon.

A good nights sleep 

Consistent, quality sleep is one of the best ways to prevent daytime slumps and boost overall energy. Establishing a better sleep routine can help you feel more refreshed and focused throughout the day.

Start by reducing blue light exposure from screens at least an hour before bed, as blue light can suppress melatonin and make it harder to fall asleep.

Create a relaxing pre-sleep routine, like reading, to signal your body that it’s time to wind down.

Finally, try to stick to a consistent sleep schedule, even on weekends, to regulate your internal clock and improve your overall sleep quality. These habits can significantly reduce the chances of hitting that dreaded afternoon energy dip.

Practising mindfulness 

Mindfulness and breathing exercises can also be useful tools for reducing stress and providing a quick energy reset, especially during the afternoon slump. By practicing deep breathing, you increase the flow of oxygen to your brain, which helps clear mental fog and sharpen focus.

Mindfulness techniques, such as focusing on your breath or doing a short meditation, calm the nervous system and lower stress levels. This reduces the mental fatigue that often contributes to low energy.

Just a few minutes of these practices can help you feel more refreshed and ready to tackle the rest of your day with renewed focus. 

Conclusion

Maintaining a consistent routine with balanced meals, regular breaks, and physical activity is key to preventing that energy draining slump throughout the day. By being aware of your natural circadian rhythm, making mindful food choices, staying hydrated, incorporating movement, and using mental resets like deep breathing exercises, you can effectively fight that afternoon energy slump!