How to Avoid the 3 pm Slump
It’s 3 pm. You’re staring at your screen, your energy has dipped and your motivation for the day has vanished. The dreaded 3 pm slump is commonly experienced, but armed with the right lifestyle tips, it does not have to be the norm!
What exactly is the 3 pm Slump?
The 3 pm slump refers to a noticeable dip in energy and alertness that many people experience in the mid-afternoon.
This phenomenon is rooted in our body’s circadian rhythm. This 24-hour internal clock governs a wide range of physiological processes, including the sleep-wake cycle, hormone production, body temperature, and cognitive function.
Around 2pm to 4pm, the circadian rhythm naturally dips, triggering a temporary decline in alertness and energy. Additionally, factors such as post-lunch digestion and fluctuations in blood sugar levels contribute to this energy dip. Meals high in refined carbohydrates can cause a rapid spike in blood sugar, followed by a swift drop, leaving you feeling tired, foggy, or craving sugar or that extra coffee.
Lifestyle Tips to Beat the Slump
To maintain consistent and sustainable energy throughout the day, try implementing a few of these simple, science-backed lifestyle shifts:
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Prioritize balanced meals: Fuel your body with whole foods rich in complex carbohydrates, lean protein, and healthy fats. This combination helps support steady blood sugar and sustained energy.
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Take a 10 minute walk: Fresh air and light movement can do wonders for circulation, mood, and focus. Even a short walk around the block can re-energize your afternoon.
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Stay hydrated: Fatigue is a common symptom of dehydration. Aim to sip water regularly throughout the day, consider a tall glass during that mid-afternoon lull.
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Ground yourself: Grounding, or direct contact with the earth’s surface, may help calm the nervous system and reset energy levels. A mindful few minutes with your feet in nature can feel surprisingly uplifting.
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Breathe deeply: Shallow breathing often accompanies stress and fatigue. A few slow, conscious breaths can help deliver oxygen to the brain, calming the body, and bringing mental clarity.
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Blast your favorite song: Music can be an instant mood and energy booster. A quick solo dance party? We fully support it.
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Quality sleep: A great day starts the night before. Ensure you’re feeling well rested so you don’t crash during the day. Aim for 7-9 hours of quality, deep sleep each night.
Nutrition for Sustained Energy
Beating the 3 pm slump relies on how you fuel your body throughout the day. Blood sugar stability is key — when it spikes or crashes drastically, so does your energy. Choosing nourishing foods that help maintain steady glucose levels can reduce that mid-afternoon dip in alertness.
Instead of reaching for a quick energy boost from caffeine or sugar, focus on meals and snacks that combine adequate amounts of protein, healthy fats, and fiber to keep you satiated and with consistent energy throughout the day.
Our nutrition tips to power through the afternoon:
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Eat a protein-rich breakfast: Protein is key for keeping you energized and satisfied throughout the day. It helps stabilize blood sugar and supports muscle health and brain function! Try our Founder Jess’s Blueberry Protein Porridge.
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Include fiber-rich veggies and whole grains at lunch: Fiber slows digestion, helping to prevent blood sugar spikes and crashes. Try Jess’s Salmon, Beetroot & Brown Rice Salad.
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Add a source of healthy fat: Avocado, nuts, or olive oil in each meal can support brain health, hormone balance, and satiety, keeping cravings at bay.
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Avoid sugary snacks: While sugar provides a short burst of energy, it’s often followed by a crash. Instead, go for nutrient-dense options like a handful of nuts, a boiled egg, carrots and hummus, or a Protein Smoothie.
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Enjoy your coffee, the JSHealth way: Stick to 1-2 coffees before midday to support your circadian rhythm and prevent any energy crashes in the afternoon. For an afternoon pick-me-up, try a green tea which provides slow-releasing caffeine.
Targeted Supplements for Energy Support
Some days, no matter how well you eat or sleep, your body needs a little extra support. That’s where targeted supplementation can help.
We’ve created targeted energy formulas that are designed to work with your body’s natural energy production processes, with ingredients at therapeutic doses for support you can feel.
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Vitality X + Collagen: More than just an inner beauty powder, this delicious tropical blend supports energy and vitality from within, thanks to Siberian Ginseng, Glycine, Vitamin C, and Quercetin.
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Daily Energy+: Your go-to for daily fatigue support, combining American Ginseng and Rhodiola for energy and stamina, with B Vitamins, Vitamin C, and Zinc to nourish your body’s energy pathways, without the crash.
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Deep Sleep+: Our award-winning nighttime formula is designed to help you enjoy rejuvenating sleep, with a natural and non-drowsy blend of Passionflower, Chamomile, Lavender Oil, and Magnesium.