How to Beat the Afternoon Slump

The afternoon energy slump is a real thing and often signals a significant dip in energy and focus that affects individuals of all ages and occupations. Oftentimes during these afternoon slumps, people increase their caffeine or energy drink intake, thinking that it will help them alleviate the afternoon slump. In reality, these might provide a temporary boost, but they are often not the healthiest option. Instead, a much healthier option is to get up and get active for a brief stint in time so that you can remain energized, focused, and productive throughout the rest of the day.

There are several effective things you can do to spot the afternoon slump when it begins to creep in and get active with some effective physical therapy stretches and exercises to alleviate stiffness and improve your focus.

What is the Afternoon Slump?

The afternoon slump refers to a period of decreased energy, alertness, and productivity that typically occurs in the early to mid-afternoon. This phenomenon is influenced by various factors, including natural circadian rhythms, post-lunch blood sugar fluctuations, and prolonged periods of inactivity. While it’s a common experience, it can significantly impact daily performance and well-being.

Common Signs and Symptoms of the Afternoon Slump

Recognizing the symptoms of the afternoon slump is the first step toward addressing it effectively. Common signs include frequent yawning or drowsiness, irritability, mood swings, muscle stiffness, sugar or caffeine cravings, difficulty concentrating or staying focused, and headaches.

Some of the most common signs and symptoms of the afternoon slump can be made worse with infrequent sleep, poor nutrition habits, and a lack of physical activity.

It’s important to identify whether the afternoon slump is the cause or if some other condition is the underlying cause. Work with a dedicated healthcare professional to identify the underlying cause and implement effective techniques to mitigate the afternoon slump and rule out other potential issues.

How You Can Combat the Afternoon Slump

There are several things that you can do to alleviate the afternoon slump with physical activity and some simple lifestyle adjustments.

Stay Hydrated

One of the best things that you can do to combat and beat the afternoon slump is to make sure that you’re getting enough water. Mild dehydration can lead to fatigue and impact your ability to concentrate on challenging tasks, especially while working. If you’re beginning to feel fatigued throughout the day, make sure you’re getting adequate amounts of water.

Improve Posture and Ergonomics

Poor posture, especially during prolonged sitting, can lead to muscle fatigue and discomfort. Assess your workstation setup and make adjustments that promote better posture, reduce strain and enhance comfort so you can remain productive throughout the day.

Be Mindful About Your Nutrition

The next thing you can do to beat the afternoon slump is to cut back on some of the unhealthy snacks and beverages that are high in sugar or caffeine and swap them out for nutritious meals and snacks that will give you sustained bouts of energy throughout the day. For instance, yogurt, fruit, vegetables, protein bars, etc. can provide complex carbohydrates that will give you energy throughout the day.

Get Adequate Sleep

Sleep is crucial to not only addressing underlying musculoskeletal issues, but also your ability to give your brain the rest it needs to recuperate from a long day and have energy for all the challenges that lie ahead. Prioritize your sleep routine and try to get between seven to nine hours of sleep per day.

Incorporate Movement Breaks

Regularly scheduled movement breaks, such as stretching or short walks, can prevent stiffness and re-energize the body. Before beginning any new exercise or stretching routine, you should consult with a qualified healthcare professional.

Listen to Upbeat Music While Working

Music can play a significant role in your ability to remain focused and energized. Dedicated playlists and channels on your favorite music streaming service or site can help to keep you focused and alert throughout the day. Try putting on some music with your headphones so that you don’t disrupt your neighbors, and find or curate a mix that will help keep you on task and work at a steady pace.

Change Your Scenery

Changing where you work can also have a significant impact on your energy levels. Even doing things as small as opening the blinds or changing a room where you’re working can help. If you work in an office, moving from your desk or cubicle into a meeting room or an open work space can help provide a quick change of scenery and re-energize you to push through for the remainder of the day.

Use a Standing Desk

One of the things that can contribute to feeling tired throughout the day is your workstation. One of the best ways you can mix it up and improve your energy levels throughout the day is alternating between standing and seated positions. This helps to adjust your workstation when you feel a drain on your energy levels.

Address Underlying Musculoskeletal Issues with Physical Therapy

Chronic pain or musculoskeletal imbalances can contribute to fatigue. Physical therapy interventions, including manual therapy and strengthening exercises, can alleviate pain and restore function, leading to increased energy levels. Your physical therapist will work with you to identify the underlying cause of pain or discomfort which may impact your ability to remain productive throughout the day.

Frequently Asked Questions to Beat the Afternoon Slump

How often should I take movement breaks during the workday?

It’s recommended to take a short break every 30 to 60 minutes. Even a brief 2-minute stretch or walk can help refresh your mind and body.

Can physical therapy help if I have chronic fatigue?

Yes, physical therapy can be part of a comprehensive approach to managing chronic fatigue by addressing physical limitations, improving mobility, and enhancing overall function.

Tackle the Afternoon Slump with Physical Therapy and Get Active

If you’re struggling with afternoon fatigue, physical therapy can provide personalized strategies to help you regain energy, address underlying conditions which may be contributing to your afternoon slump, and improve your quality of life. Don’t let the afternoon slump dictate your day.

Request an appointment to work with a physical therapist who will personalize your treatment based on your unique needs and goals at a physical therapy clinic near you.

1. Medicine, Northwestern. “Quick Dose: Why Do I Feel Tired Mid-Afternoon?” Northwestern Medicine, Nov. 2023, www.nm.org/healthbeat/healthy-tips/why-do-i-feel-tired-mid-afternoon.
2. National Heart, Lung, and Blood Institute. “How Sleep Works – How Much Sleep Is Enough?” Www.nhlbi.nih.gov, 24 Mar. 2022, www.nhlbi.nih.gov/health/sleep/how-much-sleep.