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How to overcome the 3pm slump

Alarm clock

Every day at 3:00pm do you feel like you need 10 cups of coffee, a nanna nap or a block of chocolate to get through the rest of the day? You’ve had a productive morning, a big lunch and now feel like you need a siesta? Don’t worry, you’re not alone.

We all naturally experience dips in energy levels in the afternoon, as our bodies are programmed to nap at that time. As we don’t all have the flexibility to take a second sleep during the day, here are a few tips to get you through the afternoon. 

Sleep seven to nine hours a night  

We have all had those mornings where we wake up after a bad sleep feeling like we are a walking zombie. The best way to get your recommended amount of sleep is to create a night time routine. This could include reading, meditation, yoga or something that relaxes you. Getting your recommended amount of sleep will help you stay focused throughout most of the day. 

Drink water

Make sure you are drinking those eight glasses of water a day. This helps you stay refreshed and assists with your concentration. Water balances your mood, emotions and increases blood flow and oxygen to the brain, so important for keeping you focused later in the day. Top tip: set a water reminder every 30 minutes as this will help you stay on track.

Get active 

If you aren’t a morning workout person, get moving before or after lunch. This will get the blood pumping through the body and help you stay alert for the rest of the day. It could be as easy as a quick 20-minute walk around the block. Once it gets to 3:00pm remove yourself from your screen for 5-10 minutes to refresh your eyes and keep you going for the rest of the work day. Sitting for hours can make you feel tired and sluggish. 

Healthy food intake 

When you eat healthy foods, you feel energetic and good about yourself. Make sure you are eating a nutritious lunch that makes you full and content. When it gets to 3:00pm and you're feeling hungry, switch the chocolate bar or a sugary pick-me-up for a fruit salad, Greek yoghurt and fruit or a handful of nuts. The sugary option is only a temporary high and once it wears off you will be feeling even more sluggish and tired. 

Combining all four of our recommendations should help to get you through the afternoon.