Getting Over the Afternoon Slump

How often do you feel like napping in the afternoon? Whether your afternoon slumps are chronic or occasional, it can be frustrating to feel your get-up-and-go energy get up and leave shortly after lunchtime, especially when you have a long list of things to do.

Think of how much more you could accomplish if only you could fight off the torpor and manage to refocus. You might find the motivation to finish projects by making the most of each minute. You'd probably also enjoy a better mood and frame of mind.

But powering through those slumps can be tough, especially when your eyes get heavy, your mind feels foggy, and your attention span shrinks to the size of a pea.

It's not impossible, however, to get back your gusto -- or keep it from bottoming out in the first place. To minimize the impact of these energy dips on your daily life and make the afternoon more productive and rewarding, review your routine, identify potential problems, and adjust your daily habits and dietary choices.

Step 1: Understand What's Behind Those Postlunch Dips

True or false?
Energy dips in the afternoon are mainly caused by what you ate for lunch.
True
False

The correct answer is: False.

Food Is Not Always to Blame

Researchers disagree about how much of the postlunch energy dip is attributable to the noontime meal. Little research supports the theory that eating certain foods makes you more tired in the afternoon than you normally would be if you ate other foods. In fact, research shows that the postlunch dip can occur even when people skip lunch altogether.

If diet is a factor, however, it’s likely that it merely magnifies an afternoon energy slump, rather than causes it. For example, the postlunch dip may be exacerbated when you don’t provide your body with a steady, balanced supply of carbohydrates, protein, and fats, or when you eat a large, heavy meal at lunchtime.

So what’s the real cause of the postlunch malaise?

True or false?
Poor sleep habits can cause afternoon slumps.
True
False

The correct answer is: True.

Consider Underlying Causes

Addressing your afternoon energy shortage requires figuring out whether poor sleep habits, a sleep disorder, or another health condition is to blame. Although uncommon, there are some serious medical conditions that may cause daytime fatigue and drowsiness.

If your afternoon energy dips are acute, chronic, and worrisome, consult your healthcare provider to rule out underlying causes. In addition to medical conditions, certain medications also could cause daytime fatigue.

If you know you are having trouble falling asleep or staying asleep through the night, take the RealAge Sleep Health Assessment. This quiz may help you identify what’s preventing you from getting a good night’s sleep and help you find ways to overcome those obstacles.

So, if you are otherwise healthy, then what’s the most likely cause of your afternoon slump?

True or false?
Feeling sleepy in the afternoon is human nature.
True
False

The correct answer is: True.

Not everyone’s daytime sleepiness is the result of a sleep disorder or lunch habits. Sleep experts believe an afternoon lull in energy in otherwise healthy people may be hardwired.

Many processes in the human body are governed by circadian rhythms that create small ebbs and flows in the rates of numerous biological functions, such as body temperature, hormone levels, blood pressure, appetite, sleep and wake cycles, and alertness. These rhythmic swings occur within an approximately 24-hour cycle and regulate your body’s internal clock.

People naturally experience dips in energy levels because of circadian rhythms. Research reveals there is one major dip in energy and alertness when we need that dip most -- during the hours between midnight and dawn, when most people sleep. However, researchers also discovered a second dip when they kept a group of study participants ignorant of time and day for several weeks and allowed them to eat when they wanted. The study participants naturally experienced a second, smaller dip in their energy levels between 1 p.m. and 4 p.m. This dip became known as the postlunch dip, the postprandial dip, or the secondary sleep gate. The extent of this energy dip varies a bit with each person, but typically people experience an abrupt drop in alertness and concentration at this time.

It’s not clear why our circadian rhythms have a large energy dip at night and a potential second dip in the afternoon. It’s possible that it is an evolutionary leftover from a time when afternoon naps were conducive to survival or daily life.

What is clear is that napping isn’t particularly conducive to modern society -- most people need and want to be productive and alert in the afternoons. Regardless of the degree to which these afternoon slumps affect you, you can learn to compensate for them and help ensure they don’t throw off your schedule or put you in harm’s way.