And How to Stay Energized
Updated November 2023
There are many reasons why people feel less energetic in the afternoon, especially between 1 and 4 pm. In part, it is physiological: Our normal circadian cycle dictates a period of sleepiness or decreased alertness in the afternoon.
However, sleep disorders, medical disorders, stress, insufficient sleep or pooreating habitscan also cause excessive sleepiness at this time. Maintaining consistentsleep schedules, even on the weekends, will help your energy levels throughout the day.
If you experience an excessivemid-day slump, think twice before reaching for empty afternoon calories or taking a power nap, which can interrupt your normal sleep patterns. Instead, try any of the following:
- Get up and move around. Doing so outside is ideal, as it can get your blood and oxygen pumping, reduce tension, and boost yourvitamin Dwith the natural light.
- Drink enough water. Dehydrationcan cause fatigue.
- Choose a protein-based,energy-boosting snack. Lean chicken or a handful of almonds are both good options.
If you are experiencing significant fatigue oran intense need to sleep on a consistent basis in the mid-afternoon, there may be other underlying reasonsthat you should discuss with a physician.
–Ian S. Katznelson, MD, neurologist, Northwestern Medicine Lake Forest Hospital