It’s not just you—a lot of us end up dozing off at our desks in the afternoons.
Before you reach for yet another coffee, though, you’re going to want to know why you’re so sleepy that you’re about to start drooling on your keyboard. (We’re not judging!)
Find out what experts say causes our afternoon slumps, how to prevent them and what to do if you find yourself craving a nap when you still have hours (and hours…and hours) left of your day.
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Why Am I So Tired at 3 p.m. Every Day?
First, another reminder that it’s not just you: If you take a close look at your coworkers in the neighboring cubicles, they’re probably close to nodding off too. Feeling tired in the afternoon isn’t necessarily a cause for alarm!
“Our bodies follow a natural circadian rhythm, and the hours between approximately 1 p.m. and 3 p.m. are part of a normal daily dip in alertness,” Dr. Rashmi Sharma, MD, a primary care physician at RWJBarnabas Health, tells Parade. “This slump is partly due to a natural drop in core body temperature and hormonal fluctuations, including declines in cortisol and insulin levels. For many people, this can lead to fatigue and reduced energy and concentration.”
Specific hormonal fluctuations can include cortisol, which, when combined with post-lunch digestion and that body temperature dip, can make a perfect storm of sleepiness, says Dr. Raj Dasgupta, MD, FACP, FCCP, FAASM, chief medical advisor for Sleepopolis.
While those are the most common and innocuous causes of afternoon tiredness, if you don’t think they apply to your specific situation—or you think you may have an underlying health issue like narcolepsy, depression, anxiety or a nutritional deficiency—definitely talk to your doctor to see what’s up and get to feeling better and more energized.
Related: 10 Reasons You May Be Tired All the Time
How Can I Prevent Feeling Tired in the Afternoons?
Preventing the afternoon slump may be easier than you think. Here’s how to be almost irritatingly peppy when the rest of us are groggy after lunch, according to doctors.
Eat a healthy, well-balanced lunch
Your first line of defense, Dr. Sharma says, should be shifting what you eat at lunchtime. If you’re skipping lunch to get more done or grabbing heavy, ultra-processed fast food to scarf down at your desk regularly, that may be contributing to your tiredness.
“Stabilizing blood sugar with a nutritious, balanced lunch can help prevent that afternoon dip in focus and energy,” Dr. Sharma advises. “Ideally, a mid-day meal should include protein, fiber and healthy fats.”
A handful of nuts, especially walnuts or almonds, can be your best friend here, as they combine pretty much all of those elements.
Related: Natural Foods That Give You a Ton of Energy
Make sure you’re getting enough sleep at night
We know, you’re probably yelling “duhr” at the screen right now, but it bears repeating: Sleeping well and sleeping enough nightly can keep you from crashing during the day. You may also want to get tested for sleep apnea, which can not only disrupt your sleep at night, but can also disrupt your breathing and cause daytime tiredness.
Related: Is 7 Hours of Sleep Enough? Experts Share the Truth
Exercise regularly throughout the day
We know, we know: How are you supposed to work out when you’re already exhausted?
The good news is, you don’t necessarily need to channel your inner Arnold Schwarzenegger to see benefits from exercise. Dr. Sharma says that getting some light physical activity daily can stabilize your energy levels. (When in doubt, take a fart walk!)
Related: This Simple Change Can Boost Your Energy Levels All Day, According to Doctors
Get regular physicals
Keeping up with your annual physicals can be your chance to bring up concerns with your doctor, as well as establish what your baseline health is like, so if there are any changes, they’ll be easier to track. Your doctor may also ask you to get routine bloodwork or specific tests to make sure you’re not nutrient deficient or have an underlying condition that’s causing your midday crash.
Your care team can also help you assess if any supplements or medications you may be taking are contributing to your fatigue.
Related: The 3 Things To Never Eat if You Have Insulin Resistance
What Can You Do if You’re Tired in the Afternoon?
Beyond sneaking off for a nap in the supply closet, you do have options!
“Taking a quick walk outside can boost energy by increasing physical activity and providing exposure to natural light, which helps reset the internal clock,” Dr. Sharma recommends. “While a sugary snack might sound appealing, a protein-rich option, such as a cup of yogurt or a handful of nuts, offers a more sustained energy boost. Staying well-hydrated, including drinking a glass of water when fatigue hits, can also make a noticeable difference.”
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Related: This Is the #1 Way to Combat Low Energy Over Age 50, According to a Geriatrician
Sources
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Dr. Raj Dasgupta, MD, FACP, FCCP, FAASM
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Dr. Rashmi Sharma, MD
