How do you actually beat the afternoon slump?
Yawn. Are you tired and want to beat the afternoon slump? Click here for 9 easy ways you can boost your energy. @nourishprosper #lifehacks #motivation
Are your eyelids getting heavy?
Finding yourself having to read the same few sentences over and over again?
Wait, what’s that? A yawn?
Sounds like the afternoon slump is there. The sleepiness and drowsiness that come with it can make it quite hard to have fully productive and focused days. And when it comes to making progress with your big aims, that’s no good.
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The bright side is that it doesn’t have to be like that. There are things you can do to combat the dreaded afternoon tiredness.
More than that, you can cultivate a lifestyle that keeps you energized throughout the entire day and in good shape to slay your goals.
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Why Do We Feel Tired in the Afternoon?
It’s actually quite normal to feel a bit tired and groggy once the clock hits 3 pm.
The dreaded afternoon slump can be explained by your body’s circadian rhythm, which is like an internal clock that runs in the background of your brain and cycles between sleepiness and alertness at regular intervals.
Our “sleep signals” tend to peak at night and during the afternoon, right around the time when the slump usually hits you.
How does that happen? Your body temperature is adjusted according to your circadian rhythm. It rises in the morning, peaks around noon, and then drops slowly until the evening. When body temperature decreases, many of your bodily systems wane as well, causing that feeling of tiredness.
That doesn’t mean there’s no way around taking a catnap. The dips and rises of your circadian rhythm will feel a lot smoother if you’ve been taking care of your energy levels properly.
You can avoid the afternoon slump with what you eat and drink, the quality of your sleep and your stress levels all play a role in how heavy your eyelids feel in the afternoon.
How to Beat the Afternoon Slump
You just had lunch. You’re back at your desk, deciding how to tackle the rest of your to-do list for the day. You know you have a lot to do, but… Is that a yawn?
It’s not all lost. You can fight the sluggishness without coffee and have a productive afternoon.
How can you boost your energy? Here are some strategies you can use to beat the slump. Some of these will work better than others. It’s different for everyone. Give them a try whenever you start feeling a little tired and see what works best for you.
#1. Switch Tasks
If you’ve been working on the same task for the last few hours, switching focuses might be just what you need.
Even if you’re in a crunch, you’ll be a lot more productive by taking even five minutes to give your brain a change of scenery.
Send that email that has been lingering on your to-do list or take a moment to review your priorities. Alternatively, give yourself a break from work altogether. Laughter is one of the best ways to wake up a sleepy person, so a cat video on YouTube might be just what you need.
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#2. Splash Some Water on Your Face
That’s one of my favorite tricks. It works like a charm on me.
A little cold water on your face goes a long way to help you scare away the drowsiness. It’s extra effective if you leave your skin slightly wet and step outside for a second to get some fresh air.
If you’re concerned about your makeup or usually overdo it and leave the bathroom looking like you fell in, place your wrists under a running faucet or dampen a towel and wrap it around your neck.
#3. Grab a Drink (Not that Kind!)
Staying hydrated feels a bit too basic for most people trying to improve their well-being. However, most of my clients are amazed by how much more energized they feel when they make a conscious effort to drink water throughout the day.
Dehydration can intensify the feeling of fatigue, so if you’re feeling the slump hitting you a bit too hard, it’s worth drinking a big glass of water or a cup of tea.
To reduce your reliance on caffeine, try replacing your afternoon cup of coffee for a bit of green tea. That will be just enough caffeine for an effective pick-me-up — and you get an extra health boost due to all the nutritional benefits of green tea.
#4. Eat a Balanced Snack
A lot of people reach for the snack machine when the afternoon drowsiness hits. That’s not a wrong intuition, but unfortunately, most vending machine snacks are quite sugary, setting you up for another energy crash very soon.
What you eat at this time of the day can really affect your energy levels for the next couple of hours. Try a high-protein snack to stay alert for the rest of your workday, something like a piece of cheese, a handful of nuts and seeds, or some baby carrots with hummus. If you enjoy bars, grab a Kind bar that’s a high-protein mix of fruits and nuts. Healthy fats also help a lot.
#5. Listen to Music
Another way to boost your energy and mood during the afternoon is to listen to fast-tempo music. That’s similar to switching tasks in that it gives your brain a bit of a change of pace and stimulus.
This trick is extra effective when you’re listening to tracks you love. The upbeat vibe and the connection to the rhythm and lyrics are guaranteed to turn your energy levels around.
Pro tip: if you have a standing desk or can improvise one with stacked cardboard boxes, do that and get yourself moving to the rhythm of your tunes.
#6. Take a Power Nap
A siesta break is customary in many countries, but in many others, that’s just not something we do (especially if you work in an office).
If a good nap is something you can do, go for it! There’s nothing better than respecting and honoring your body’s wants and needs, and there are many health benefits associated with the habit of having a siesta.
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If however, you don’t have the freedom to tweak your schedule to accommodate a nap, try a power nap to overcome the times when you just can’t keep your eyes open. A power nap can be as long as 10 minutes and there are plenty of apps that can help you manage your time.
#7. Stretch it Out
Stretching for five minutes every hour is something I always recommend to clients who spend a lot of time sitting. That improves circulation, helps them be more active, and provides quick boosts of energy too.
Standing up and give your back, neck, and legs a good stretch is a lot more effective than just sitting up straight and yawning — which is what most of us tend to do when we start feeling sleepy.
If you’re feeling extra tired, try touching your toes or bending down with your feet a bit more than shoulder-width apart. This will get the blood flowing to your head which makes a huge difference in how you feel.
Pro tip: Make sure you don’t come back up too quickly or you might feel a little dizzy.
#8. Take a Walk and Get Some Fresh Air
You probably noticed that already, but moving around is one of the most effective ways to handle your afternoon sluggishness. Again, the change of scenery component of this trick is a big part of what makes it work so well.
If you work from home, it might be a good call to head somewhere else for the rest of the day. It can be a coffee shop or your local library. If you’re in an office, it might be a good time to stop by a coworker’s desk to clear some questions or to move to a meeting room for a bit.
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This trick is extra effective if you can get outside for a little bit. Even five minutes of fresh air and exposure to natural light will make you a lot more alert. If it’s a fresh day, make it a brisk walk to gain some energy from a light activity. It might sound counterintuitive, but exercising is actually quite energizing!
#9. Have Essential Oils With You
If you’ve ever used essential oils before, you know that they have the power to change your mood and influence your stress levels. The effects can go both ways. Depending on what you choose, you can become more alert or completely relaxed, so beware!
Citrus and basil are known for waking up the mind. Citrus, in particular, has a bit of an uplifting effect. Other oils that can help with afternoon sleepiness are eucalyptus, mint, and rosemary, all of which are known for helping you boost your energy.
If you’re new to essential oils, you buy them in tiny bottles that you can have in your purse. You can smell them or just apply some on your skin (wrists are a good location) whenever you want to experience the benefits.
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What are your go-to ways to handle the afternoon slump?
Which of these ideas can you put into practice today to improve your energy levels?
Remember: when you feel your best, you do your best. Don’t leave your wellness to chance. Be present with your body’s wants and needs, listen to them, take action and experiment.
More importantly, let go of perfectionism. There’s no right or wrong way to be healthy, it’s a continuum!
How do you beat the afternoon slump?
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Last Updated on February 19, 2025
Liz @ Yes/No Detroit says
Interesting re: circadian rhythms. I am fortunate in that I work next to a mall, so some coworkers and I try to do mall-walking three times a week (Mondays, Wednesdays, and Fridays, usually) and I noticed that that does “wake me up” a bit. I enjoy KIND bars too so that might make for a good snack for later today. 🙂
Fabiana @ Nourish + Prosper says
Mall walks are a great idea! That’s a good way to energize the mind again, the change of scenery is amazing for your brain and creativity! Good idea with the KIND bars!
Jenn says
Eating a power, healthy snack works great for me. As long as I didn’t eat a big lunch. Stretching also is a sure thing for me when it’s mid afternoon. I stretch in the mornings, afternoon and evenings. It really helps me feel healthy.
Fabiana @ Nourish + Prosper says
Your stretching game is on point! What’s your favorite afternoon snack?
Censie Sawyer says
Great information. Now that I am workign from home full time I am able to take nice breaks during my work day. I can get up and do the dishes or fold laundry when I am feeling tired. It helps me get back to the hustle!
Fabiana @ Nourish + Prosper says
Yes! The change of pace is wonderful for our brain and energy levels!
CherishingFlo says
I’ve never tried essential oils that’s very interesting. Taking walks outside does tend to give me a little energy boost. Putting water on my face only works for a few minutes for me. But the drinking water actually helped tremendously! This is such a great list!
Fabiana @ Nourish + Prosper says
THAT right there is super important too: knowing what works for you and what doesn’t!
Shawn @ HealthyWealthySkinny.com says
Girl! The struggle is real! I am completely exhausted by 2 pm every day! I normally reach for a red bull or a coke which is totally bad. I’m going to give some of your tips a try. Starting today.
Fabiana @ Nourish + Prosper says
Ha, I definitely used to reach for that coke too! How’s your sleep? That has a huge impact, of course.
Ingrid says
There is some truth to what you are advocating. I am finding that taking a power nap after I get home really boosts my energy. To my routine I am now going to add stretching . Thanks for the education
Fabiana @ Nourish + Prosper says
Thanks for connecting, Ingrid <3 Naps can really work wonders, especially if your sleep is regular. If you're having trouble getting your 8h sleep in, you might end up napping a bit too long and not feeling as fresh!
Bree says
Take a power nap is my go-to! Honestly, just a quick 10-15 minute does WONDERS for my energy. If I’m at home, I like to take a quick super cold shower! It always wakes me up and get’s me back into gear. I love your list too though!
Fabiana @ Nourish + Prosper says
Cold shower is definitely a good one to get your blood pumping and flowing! Not everyone loves those though haha
Roz says
Drinking adequate water is definitely a big help in boosting energy. I also found that cutting back on processed foods and sugar really helped me gain more energy.
Fabiana @ Nourish + Prosper says
Yeah, it’s all about avoiding that sugar crash! Reducing helps, of course, but you can also bring some flexibility in by just completing your meals with some protein!
jennifer says
I love the idea of having a stretch break. It makes such a huge difference and really gets the blood pumping and the mind focused.
Fabiana @ Nourish + Prosper says
Yes! Especially doing anything that gets you “upside-down”-ish, like trying to touch your toes, is great for that extra boost of energy!
Kristen says
My favorite way to beat the afternoon slump is to listen to music! I have a playlist on spotify that is called “2000s Posters” and its all girl power, fast paced, sing out loud music! It motivates me to finish out the day and be productive!
Fabiana @ Nourish + Prosper says
BOOM! That sounds like an amazing playlist! Nothing like an upbeat song to change things up for our hard-working brains 🙂
Kasia Olszewski says
I 100% agree with using essential oils. I have an energy blend that works wonders! I swear it’s magic. Mind you, I am not an essential oil buff quite yet, but seriously!
Fabiana @ Nourish + Prosper says
Oh, amazing! What’s in your blend, do you know?
Sunrita says
I have never tried essential oils as energizing! I always thought they were relaxing! How little we know. Thanks for this.
Fabiana @ Nourish + Prosper says
Most people use them for relaxation! You’re not alone, haha.
Karla says
I just purchased a set of essentials oils and placed it near me while working. It feels amazing. It relieves my stress and makes my mood better. Thanks for sharing! 🙂
Fabiana @ Nourish + Prosper says
They can be super effective, right? What’s your favorite one right now?
Kirsty says
My slumps are normally in the morning and by the afternoon I’m fine! Maybe need to give some of these a try in the mornings though…
Fabiana @ Nourish + Prosper says
How’s your sleep? That’s definitely something to pay attention to. Also, make sure to get some protein in the morning, maybe with eggs or a protein smoothie 🙂
Elizabeth O says
I really enjoyed reading this post and learning some new ideas on how to boost my energy levels. I’ve seen a lot about essential oils around but you really gave simple and easy to understand information on them and they sound like something to invest in.
Fabiana @ Nourish + Prosper says
Yes! I’ve been overwhelmed with info about oils before too. That’s a really simple and sweet trick to get started 🙂
Marni says
Great ideas! I totally agree with the oils or getting movement. A nap can also be a good kick starter, but you have to be mindful not to go down for too long! I like the insight timer app it has some great power meditations!
Fabiana @ Nourish + Prosper says
Yeees, that app is great! And you’re so right about napping. You gotta keep it short and sweet and avoid going into deep sleep.
emman damian says
I usually drink or splash water in my face. I also walk around and meditate. I usually make sure I change things.
Fabiana @ Nourish + Prosper says
Changing things up is definitely the key! Your brain loooves the change of pace and scenery 🙂
Dani says
Tried most in the list but definitely not essential oils. But I can’t imaginr they would be great to give you that little boost you need. Great tips
Fabiana @ Nourish + Prosper says
Thank you! Do give the oils a try, they’re more effective than you’d imagine 🙂
Terri says
Moving my body always helps! I like these other tips, too.
Fabiana @ Nourish + Prosper says
Nice, Terri! What are your favorites ways to move your body?
jessica says
this is a really great list! i’m working with clients daily on this exact thing (:
Fabiana @ Nourish + Prosper says
Nice! You’re so on the right track then 🙂
Heather says
Excellent tips! I need to work on grabbing the right snacks when I hit that afternoon slump. Sugary coffee does nothing to help me and we all know it makes it worse.
Fabiana @ Nourish + Prosper says
Coffee is a sneaky one! It definitely stops being effective with time 🙂
Adrienne Bruner says
I’ve always been a believer of cold water! I’ll make the water cold at the end of a shower to wake me up! I also love good snacks to give me a little boost… sargento balanced breaks are some of my favorites!
Fabiana @ Nourish + Prosper says
Oh, what are those? Always looking for new snacks!
Jenna says
Awesome! The afternoon slump has been hitting me hard lately. I think it’s all the Easter Chocolate in our house. It is soooo true about drinking water. Anytime I feel tired I drink a whole glass of water and I feel better. It’s pretty much magic. Lol. But for real. Totally works! 😉 no caffeine needed!
Fabiana @ Nourish + Prosper says
The chocolate can certainly mess our blood sugar balance a bit. Try eating it with fruits, nuts or a smoothie to balance things out a bit 🙂
Lingue e Viaggi says
Good tips! I already use some of them like listening to music or changing the task while I never thought about others like the essentials oils or the stretching.
Fabiana @ Nourish + Prosper says
Hope you give those a try! What’s your favorite tune to scare away the afternoon slump? 🙂
cutsforhim says
Thanks for the tips. I used to be very sleeping in the afternoon just after lunch all the time. Much better now tho
Fabiana @ Nourish + Prosper says
Nice! Did anything change about your routine? Share the tips with us! 🙂
Nadalie Bardo says
Oh my, I’m always sleepy in the afternoon! Usually, a sign that I need to go hydrate and chill out for a bit, then get back to work feeling refreshed.
Ashutosh Kumar Pandey says
Great tips. I really feel tired after my hectic coding work. I will give a try.
Fabiana @ Nourish + Prosper says
Let us know how it goes! Hope the tips help 🙂
Nadine Richardson says
Music helps for me! I turn on some trap music and go about my business. Power naps also help if my toddler lets me take one with her lol.
Fabiana @ Nourish + Prosper says
Haha toddlers are tough! Lucky they also enjoy naps as much as we do 🙂
Anshika Juneja says
You have given some amazing tips to beat the afternoon slump. I actually have tried most of them when I was doing a field job and it has worked for me. I’m thankful that I’m working from home so it’s not a problem right now.
Fabiana @ Nourish + Prosper says
Good for you! Working from home is great. I love that it allows me to take naps whenever I need a refresher 🙂
Cass says
Another great post! I’ve been struggling with the afternoon slump especially after sitting at the computer all day 🙂
Fabiana @ Nourish + Prosper says
The struggle is real! Which of these tips will you be trying first? 🙂
Nadalie Bardo says
I know I’m going to use my essential oils more. Lemongrass, anyone?