If you find your energy flagging in the middle of the afternoon, you are not alone. The so-called 'post-lunch dip' is a natural biological phenomenon driven by the body's internal clock, and researchers have shared tips to help combat it.
Dr Thomas Marjot, a hepatologist at Oxford University Hospitals, explains that two processes cause energy fluctuations. 'Sleep pressure builds the longer we've been awake, while the circadian alertness signal naturally dips in the afternoon. When they coincide around 3pm, we feel the classic slump.' This pattern persists even in experiments without clocks or daylight, showing it is hardwired into our biology.
Dietitian Dr Linia Patel says the key is to avoid large, carbohydrate-heavy lunches. 'Blood goes to the stomach to digest, leaving less for the brain. Having pasta at lunch is a recipe for feeling slump-ish. Instead, opt for a quarter plate of wholegrain carbohydrates, a quarter of protein, and fill the rest with vegetables.'
Caffeine can help, but timing matters. Patel advises stopping caffeine by lunchtime and limiting intake to about 400mg a day – roughly two cups of coffee. 'Energy drinks are not recommended, as they are often high in sugar and stimulants that cause spikes and crashes.'
Psychologist Dr Katie Cooper adds that caffeine boosts dopamine, our 'lust for life', but should not be relied upon. If tiredness is chronic, see a doctor, as it could signal an underlying condition.
