Mid-Afternoon Slump? Why Your Eating Habits Might be Tiring You Out

The dreaded ‘afternoon slump’ refers to that sluggish, lethargic feeling that many people get in the early afternoon hours, usually between 1-3 pm. If you experience this slump, you might start to feel tired and have trouble concentrating just after you’ve eaten lunch. But why does this happen, and how can you avoid it?

Symptoms of the Mid-Afternoon Slump

There are several reasons why you might experience this, but most of the time, you will experience similar symptoms to other people. The most common symptoms include the following.

• Sleepiness and fatigue
• Headache or stomach ache
• Mild changes in vision
• Muscle weakness
• Changes in mood and increased irritability
• Cravings

Causes of the Mid-Afternoon Slump

So, what exactly causes this sluggish feeling that so many of us experience just after lunchtime? There are six main causes of the mid-afternoon slump.

Poor Diet

Foods that contain a lot of sugar have a high glycemic index. This means that they cause more drastic changes in your blood sugar levels, causing you to feel tired and lethargic within an hour or two after eating.

Disruptions to the Circadian Rhythm

Your circadian rhythm is responsible for your body’s sleep-wake cycle. It helps you wake up and become energized for the day ahead in the mornings, and helps you wind down and get ready for bed in the evenings. If your sleeping pattern has been disturbed, either by late working hours or prolonged exposure to blue light, you are at a higher risk of experiencing a mid-afternoon slump.

Lack of Movement

If you’re sitting in a chair all day, you’re more likely to experience low energy and muscle weakness.

Lack of Quality Sleep

Consistently failing to get a decent night’s sleep can lead to huge sleep debt. You’re left feeling drowsy in the middle of the day because your body requires more rest than it’s getting.

Excessive Stress

Being chronically stressed can put your body in a constant ‘fight or flight’ mode. When the body perceives stress, it starts to break down more glucose stores to produce more energy. This can leave you feeling tired and fatigued. When you’re stressed, it can also affect your sleep, which further perpetuates the negative effects.

Physical Medical Conditions

Certain health conditions can cause you to feel sleepy or weak, such as autoimmune disorders or muscle-wasting conditions.

Dehydration

When you’re not drinking enough water, it can slow down your metabolism and leave your body feeling heavy and achy.

Avoiding the Mid-Afternoon Slump

Luckily, there are plenty of things you can do to prevent this post-lunch tiredness.

• Plan your meals and snacks throughout the day to include protein, fibre, and fat to maintain stable blood sugar levels
• Stay active and take a walk on your break
• Get outside in the fresh air
• Create a great night routine for a good night’s sleep
• Drink enough water throughout the day
• Practice mindfulness or meditation to reduce your stress levels

Try the tips above so the mid-afternoon slump never catches you off guard ever again!