One in three people experience a mid-afternoon energy crash, with many reaching for sugary snacks to get through the day. Presenter Josie Gibson recently shared on This Morning that she regularly suffers a "3pm slump", linking it to her busy routine and the onset of perimenopause.
Expert says food choices matter
According to Dan Osman, Performance Nutrition Specialist at Prep Kitchen, the afternoon dip is common and not necessarily a sign of doing something wrong. He says: "Our energy levels naturally shift throughout the day, and many people will feel a drop in alertness in the early to mid-afternoon. But food choices can make that dip feel better or worse."
He explains that rushed breakfasts, very light lunches, or meals mostly made up of quick-release carbohydrates like white bread, pastries, or sugary snacks without much protein or fibre can lead to feeling hungry or tired again quickly. He suggests a balanced approach: "Meals that include a good source of protein, fibre-rich carbohydrates, vegetables and healthy fats are more likely to feel satisfying and help people avoid getting to the point where they are running on empty."
Survey reveals crash times
A Prep Kitchen survey of more than 1,500 adults found that while 30% feel most energetic at 10am or 11am, a similar number (33%) crashed at either 2pm or 3pm.
Paul Mason, Head of Food at Prep Kitchen, advises planning ahead: "The biggest mistake people make with the afternoon slump is waiting until they are already exhausted to decide what to eat. By that point, the easiest option is usually going to win." He adds that having a plan before energy levels dip helps, whether that's a fat loss meal plan or a muscle gain meal plan.
Circadian rhythm and other factors
Dr Brooke Devlin, an Advanced Accredited Practising Dietitian and Advanced Sports Dietitian from the University of Queensland, says the "3pm slump" is linked to our circadian rhythm, a natural internal process that regulates the sleep-wake cycle and energy levels over 24 hours. She notes: "A decrease in alertness typically occurs between 2pm and 4pm, even if we've had a good night's sleep."
She adds that meals high in quickly digested carbohydrates or spaced too far apart can lead to fluctuations in blood sugar, contributing to tiredness and cravings. Physical inactivity, limited natural light, poor sleep, and dehydration can also worsen the dip.
Seven tips to avoid the slump
Dr Devlin shared seven tips to help avoid the afternoon energy drop:
- Eat a balanced breakfast and lunch: Include protein (eggs, yoghurt), fibre (oats, fruit), and healthy fats (nuts, avocado) to regulate energy. For lunch, choose whole grains, lean proteins, and vegetables.
- Timing is important: Long gaps between meals or erratic eating can cause energy dips. Time-restricted eating (eating within a consistent 8–10 hour window) may help stabilise circadian rhythms. Eating earlier in the day supports sustained energy.
- Drinking is key: Even mild dehydration can lead to sluggishness and difficulty concentrating. Sip water throughout the day.
- Move more: A five-minute walk, light stretching, or standing up at your desk can boost blood circulation and stimulate alertness, releasing feel-good chemicals like dopamine and serotonin.
- Get some natural light: Sunlight helps maintain circadian rhythm and supports mental clarity.
- Take a break: Stepping away from screens, doing a breathing exercise, or chatting with a colleague can reset focus.
- Don't make mid-afternoon harder: Save routine or creative work for this time and tackle analytical or high-focus tasks in the morning when the brain is naturally more alert.
