No, it’s not just you. The afternoon slump is a real thing. It often occurs between 1 and 3 pm and impacts countless people around the world as energy levels and mood drop. What you need is a natural mood-booster.
Why Do Afternoon Slumps Happen?
In summary, your mood follows a predictable daily pattern. It peaks in the morning, and by midday, stress, fatigue, and circadian rhythms clash.
The afternoon slump is all about circadian rhythms and brain chemistry. A study tracking fifty thousand people showed that mood peaks after waking, maintains throughout the morning, but starts to drop by midday.
This pattern is hardwired into human biology, connecting daily stressors to natural energy decline.
Your Mood and The Brain’s Reward Center
The brain’s reward center, specifically the putamen, plays a major role in the afternoon slump phenomenon. Studies have shown that your reward circuits have reduced activity at around 3 pm.
This reduced neural activity can result in a person’s loss of motivation, energy crashes, and overall mood.
Also Read: 6 Best Heart-Healthy Snacks That Are Both Tasty and Convenient
Other Reasons Driving Your Afternoon Fatigue
It’s not just down to reduced activity in your brain. Other physiological factors clash to drive this phenomenon. For example, hormonal fluctuations throughout the day impact energy levels. Cortisol naturally declines after the peak morning hours, again causing energy crashes.
Another driving factor of afternoon fatigue is down to blood sugars, and that’s the main reason as to why I’m covering this topic. What I eat and when has become very important, as poor dietary choices have done my health a lot of damage.
For me, I always ignored my afternoon slumps and binged in the evening on unhealthy comfort foods. My rationale was ‘I’ve not eaten all day, so it’s fine’. It wasn’t fine, and it’s something I did for years for reasons I didn’t understand.
So, consider these natural mood-boosters to help with your afternoon slumps.
1. Drinking Water
Dehydration is a big problem when it comes to how your body functions. Even mild dehydration can cause huge drops in energy levels and brain fog.
Studies show that dehydration impacts both physical and mental performance. Driving the intensity of fatigue during circadian low points.
Related: 7 Fun Facts About Hydration You Should Know
2. Go For A Brisk 10-Minute Walk
One of the best natural mood-boosters that combats the afternoon slump is going for a short walk. From 218 studies, including fourteen thousand people, it was found that walking reduced depression and led to positive changes in afternoon energy levels.
You might be asking why 10 minutes? Well, from further studies, it was found that a brisk 10-minute walk improved mood states, reduced fatigue, and was more productive than meditation.
This works by increasing blood flow to the brain, helping cognitive function, which in turn lowers the feeling of sluggishness that occurs during the afternoon slump.
3. Take Your Walk or Lunch To a Forest (or Park)
The term forest bathing sounds like some new age trend, but it just means immersing yourself in nature. This can be as simple as eating your lunch on a park bench.
Immersing oneself in nature has proven to reduce tension, anxiety, anger, depression, and fatigue (these links all point to each relevant study).
Amazingly, if you are able to take some time in the afternoon, then doing more than having a walk or lunch in a natural environment over a prolonged period can have even greater benefits on your afternoon slumps.
This is proven in a further study, showcasing that doing nature-based activities of 20 to 90 minutes daily over 8 to 12 weeks resulted in a much better mood and reduced anxiety across people. This was particularly true for afternoon activities, like gardening and exercise.
4. Afternoon Naps
Once upon a time, I worked at a warehouse moving parcels, and there was a colleague who would go to their car at lunchtime to sleep for 30 minutes. They always said it helped them get through the afternoon, and I thought they were crazy. I was wrong. Their method is backed by science.
Strategic napping is a way to combat afternoon slumps. Studies show that a nap of 10, 30, or 60 minutes can drive positive mood and slow sleepiness, for up to four hours after napping. A 30-minute nap offers the optimal benefits with minimal sleep grogginess that can occur upon waking.
It doesn’t just help with mood and alertness, but it can drive emotional well-being.
Related: Core Sleep and Deep Sleep – 5 Key Facts That Show Why Both Matter for Your Health
5. Consider Your Blood Sugars
A way to try and keep your afternoon slump in check is by maintaining stable blood sugar levels throughout the day. This is something I have failed at all my life, and as mentioned earlier, why I’m writing about it now.
Studies show that eating sugar causes rapid blood glucose rises, followed by insulin responses that lower blood sugar levels. This is the classic energy crash pattern. It’s a big problem when eating sugary foods in the morning, leading to energy crashes and cravings throughout the day.
Instead of eating sugary foods, consider complex carbohydrates. Foods like whole-grain breads, fruits, veggies, and brown rice. These provide a steady release of glucose, rather than driving crashes.
A Harvard Medical School study shows that the right nutritional combination can potentially increase tryptophan for serotonin synthesis. As complex carbs are consumed, insulin production helps muscles absorb amino acids, giving tryptophan better access to cross the blood-brain barrier. As serotonin acts as a natural mood booster, having a managed diet throughout the day is a great way to try and counter afternoon slumps and mood changes.
6. Add Protein To Your Food
You can double down on what you eat by upping the protein you have while chowing down on those complex carbohydrates. Consider lean meats, poultry, fish, eggs, dairy products, nuts, seeds, and legumes.
These foods take longer to digest, and this drives satiety. Potentially preventing hunger-driven energy crashes throughout the day.
The combination of staying hydrated, complex carbs, and proteins gives you the optimal nutritional conditions for maintaining mood and energy levels throughout the day. Even during afternoon slumps.
There are other ways to try and counter the afternoon slump, like https://wellsquad.com/health/lists/essential-oils-to-feel-energized/aromatherapy and light therapy, but the above have all worked for me over the last year.