Question: How Do You Beat The 4pm Slump?

What is the 3pm slump?

Updated October 24, 2019.

“Afternoon slump” is a term used to describe the sleepy and sluggish feeling that comes on in the afternoon, usually between the hours of 1 p.m.

and 3 p.m.

There are a few different reasons people experience afternoon slump, but the symptoms are generally the same..

How long is a power nap?

15 to 20 minutesIn most people, a power nap length of 15 to 20 minutes is just perfect.

What causes mid day crash?

The mid-day crash hits when sleep-wake homeostasis is pushing for sleep and the circadian rhythm has not caught up. To manage this exhaustion, try to get seven hours of sleep, eat a well-balanced lunch, drink plenty of water, and take short walks or stretches throughout the day.

How do you stop an afternoon slump?

To make sure that you stay alert and productive, try these healthy eating habits that can help you avoid the afternoon slump.Eat a balanced breakfast. … Drink a lot of water. … Eat a protein-filled lunch. … Move around during your break. … Have a fiber-filled snack. … Drink some tea.

Why do I get so tired at 3pm?

Your Body Temperature Has Dropped. Post-lunch sleepiness can stem from a dip in your core body temperature that naturally happens between 2:00pm and 4:00pm. It’s a dip that triggers the release of a snooze-inducing hormone called melatonin. It’s a normal part of your body’s circadian rhythm.

Why do I have no energy in the afternoon?

In part, it’s 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 poor eating habits can also cause excessive sleepiness at this time.

Is an afternoon slump normal?

It’s completely normal to feel super tired once the afternoon rolls around. Circadian rhythms, which affect your sleep patterns, may be to blame for the midday slump. In fact, your “sleep signals” peak at night and during the afternoon (right around 2 p.m.), which may explain why you want to grab an afternoon catnap.

How do you beat 2pm slump?

How to Overcome the Midday SlumpWhat the Experts Say. … Tailor your tasks to your energy. … Get up and move. … Meditate at your desk. … Avoid relying on caffeine. … Listen to music. … Power down your device. … Get more sleep.More items…•

Why am I crashing in the afternoon?

The afternoon slump is your body’s response to two things: its natural circadian rhythm — that internal clock that tells us when it’s time to wake up and when it’s time to go to bed — and the peaks and dips in blood-sugar levels that are largely tied to what you eat.

Why am I tired in the afternoon but not at night?

Meir Kryger, MD, an expert in sleep disorders at Yale Medicine, says that “being tired in the daytime and energetic at night is usually caused by circadian rhythm abnormalities,” explaining that it means that “a person’s body clock runs late and they have a burst of energy in the evening.” He says that people often …

Why do I stay so tired and sleepy all the time?

You may be too exhausted even to manage your daily affairs. In most cases, there’s a reason for the fatigue. It might be allergic rhinitis, anemia, depression, fibromyalgia, chronic kidney disease, liver disease, lung disease (COPD), or some other health condition.

How do you get over the 3pm slump?

3 science-backed ways to beat the 3 p.m. slumpEat a low-carb breakfast and lunch. To keep fatigue at bay, make sure you eat a healthy breakfast and lunch. … Go for a walk. … Listen to music.

Why do I crash at 4pm?

The slump that many people feel at around 4pm is almost always rooted in blood-sugar imbalance. … This can help top up sugar levels internally and get us out of a tight spot, but the hormones are ‘stress’ hormones, such as adrenalin and cortisol.

Is it good to sleep in the afternoon?

Studies show that an afternoon nap is great for adults, too. There’s no need to feel lazy for indulging in daytime sleep. A short nap in the mid-afternoon can boost memory, improve job performance, lift your mood, make you more alert, and ease stress. Cozy up to these nap benefits.

How long should an afternoon nap be?

10 to 20 minutesAim to nap for only 10 to 20 minutes. The longer you nap, the more likely you are to feel groggy afterward. However, young adults might be able to tolerate longer naps. Take naps in the early afternoon.