Locations:
Search IconSearch
December 11, 2020/Living Healthy/Primary Care

Afternoon Slump? 5 Ways to Restore Your Energy

Practical solutions for fighting flagging energy

elderly womanwalking dog in afternoon

Do you get drowsy after 2 p.m. every day? That energy lull can be a problem when you’re at work, on the road, or looking after kids or grandkids.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Preventive medicine expert Roxanne B. Sukol, MD, explains why energy levels may drop in the afternoon and how to pick them up. (Please note: If your fatigue lasts more than two weeks despite sleeping well, see your doctor. An underlying medical condition could be the cause.)

1. Your hormone levels vary naturally

Daily levels of the hormone cortisol tend to rise and fall in a predictable rhythm that can cause your energy to flag in the afternoon. If your schedule permits, plan a 5- to 10-minute power nap in the early afternoon.

2. You almost never get enough sleep

Chronic sleep deprivation puts you squarely behind the eight ball and worsens your afternoon slump. Don’t grab a soda for an afternoon pick-me-up. Coffee, dark chocolate and unsweetened iced tea are better options.

3. Your lunch spiked your blood sugar

Eating lots of stripped carbs and sugar at any meal or snack spikes your blood sugars. This triggers the release of large amounts of insulin into your bloodstream. Then your blood sugars plummet, and you’re left exhausted and hungry. Remember that real food nourishes you, but manufactured calories entertain. It’s not that you can’t ever eat sugar or white flour, it’s just that when it comes to nourishing yourself, treats doesn’t go in the plus category.

Eat whole foods, quality protein and nourishing fats at breakfast and lunch to conserve insulin all day. Then your meals will stick to your ribs.

Advertisement

4. You’re under too much stress

Cortisol works overtime when you’re super stressed. This leaves you feeling depleted and more susceptible to illness (like pneumonia or shingles) and injury (like sprains or strains). Set aside time to nourish yourself with loved ones, pets, prayer, reading, fishing, singing, hiking or making pottery. You’ll be better equipped to tolerate life’s ups and downs.

5. You’re not exercising regularly

Activity raises levels of serotonin, a feel-good neurotransmitter produced in your brain and gut. Exercise also helps to stabilize your blood sugars.

“Too busy to get to the gym or yoga studio? Take a walk, it improves blood flow to your head,” says Dr. Sukol.

Fatigued for more than a couple weeks? If it’s not due to sleep deprivation, consult your doctor. Autoimmune diseases, untreated hypothyroidism, iron deficiency from heavy periods and many other medical issues can also present with fatigue.

Advertisement

Learn more about our editorial process.

Related Articles

Hands holding two different kinds of pain medications separated by a white line
November 29, 2024/Primary Care
Can You Take Acetaminophen and Ibuprofen Together?

You can alternate these OTCs to help with pain management and fever reduction

Doctor in a white coat holding a clipboard in front of a patient on an operating table with a surgical team surrounding them
November 27, 2024/Primary Care
How Accurate Are Medical TV Shows?

They’re fun to watch, but medical TV shows are often more hype than reality — and you shouldn’t rely on them for factual medical information

Child imagining being afraid of getting a shot, and then being afraid while actually getting a shot by a healthcare provider
November 19, 2024/Primary Care
What’s the Nocebo Effect? Examples and Effects on Your Health

The nocebo effect is a phenomenon where expectations of negative outcomes may influence the results

Red and irritated skin on the armpit of a person with their arm raised
November 7, 2024/Primary Care
How To Prevent Chafing

Irritation from skin rubbing against skin or clothes can affect your whole body, but powders, creams and even the right underwear can help protect you

Person holding to-go coffee cup in one hand and dog leash in the other, walking dog in park, in autumn, leaves falling
November 5, 2024/Sleep
Feeling Tired? Here’s How To Stay Awake

Drink some water, take a little walk, step away from your computer and chat with a coworker, or even your toddler, to help ward off daytime sleepiness

Close-up of a fruit fly
October 30, 2024/Primary Care
How To Get Rid of Fruit Flies for Good

Make your home a no-fly zone by cleaning your drains, refrigerating your produce and DIYing a fruit fly trap

Gold spoonful of white powder and silver spoonful of brown powder
October 15, 2024/Skin Care & Beauty
Biotin Side Effects: What’s the Risk?

Taking supplements with biotin can cause inaccurate lab test results

Palm of hand holding two capsules
October 14, 2024/Digestive
Is Acetaminophen Safe To Take When You’re Drinking?

The answer depends on both dosage and drinking habits

Trending Topics

Person touching aching ear, with home remedies floating around
Home Remedies for an Ear Infection: What To Try and What To Avoid

Not all ear infections need antibiotics — cold and warm compresses and changing up your sleep position can help

Infographic of foods high in iron, including shrimp, oysters, peas, cream of wheat, prunes, eggs, broccoli, beef and chicken
52 Foods High In Iron

Pump up your iron intake with foods like tuna, tofu and turkey

Person squeezing half a lemon into a glass of water
Is Starting Your Day With Lemon Water Healthy?

A glass of lemon water in the morning can help with digestion and boost vitamin C levels, and may even help get you into a better routine

Ad