How To Beat The Afternoon Slump And Stay Energised

Do you know how to beat the afternoon slump? Neither did I, at first!

It was 3:27 pm when I found myself staring blankly at my computer screen, my Bible study notes half-finished beside me, and my third cup of tea growing cold. The words on my screen blurred together as I fought to keep my eyelids from drooping.

I had worksheets to complete, meetings, grocery shopping, and dinner prep all perfectly scheduled in my planner—yet here I was again, battling that familiar afternoon crash that threatened to derail my carefully balanced day.

Does this sound familiar? That dreaded afternoon slump—the mysterious energy drain that seems to hit like clockwork somewhere between lunch and the evening run—had become my daily nemesis.

As a woman trying to honour both my faith and my many responsibilities, I couldn’t afford to lose those precious afternoon hours to extreme mid-afternoon fatigue.

After weeks of struggling and praying for guidance, I decided to tackle this afternoon crash head-on. I wanted to research the causes and test different solutions.

What I discovered changed not just my afternoons, but how I approach the delicate balance between spiritual devotion and practical productivity throughout my entire day.

In this post, I’ll share exactly what I learned about why we get so tired in the afternoon and the practical, strategies that helped me overcome the afternoon slump for good.

Whether you’re nodding off during prayer time or struggling to stay alert for evening family devotionals, these tips will help you beat the afternoon slump and stay energised throughout your day.

 

What Causes Afternoon Slumps?

Before we look into how to overcome afternoon slumps, let’s talk about what causes them in the first place.

The Circadian Rhythm Connection:

I remember sitting in my local Starbucks one Wednesday afternoon, puzzled by my sudden wave of exhaustion despite having slept well the night before. “Why am I so tired in the afternoon?“

I whispered to myself as I reached for a book, hoping the words would keep me alert. Little did I know, this afternoon slump wasn’t a personal failure of discipline—it was biology at work.

Our bodies operate on a natural 24-hour clock called the circadian rhythm. This God-designed internal timekeeper naturally triggers a slight drop in energy during the mid-afternoon—typically between 2 and 4 pm.

It’s as predictable as the seasons, yet I’d been fighting against it rather than understanding it as part of my wonderfully made body’s natural pattern.

Post-Lunch Digestive Demands:

The afternoon crash intensified on days when I’d treat myself to lunch with the ladies’ ministry group. Those lovely, carb-heavy meals at our favourite restaurant seemed to hit me hardest around 90 minutes later.

When we consume large meals or foods high in refined carbohydrates and sugars, our bodies redirect blood flow to our digestive systems.

This biological response causes our blood sugar to spike and then plummet. That’s what creates the dreaded afternoon energy crash that can leave us struggling to focus on even our most important tasks and commitments.

Dehydration (The Silent Energy Thief):

Another surprising afternoon slump cause I discovered was dehydration. On busy days rushing between home, work, and church activities, I’d often realise I hadn’t touched my water bottle since morning prayer time.

Even mild dehydration can significantly impact energy levels, making that afternoon fatigue feel much more intense.

Poor Sleep Quality:

Despite being in bed by 10 pm each night, I noticed my afternoon slump was particularly brutal following nights when I’d tossed and turned. Sleep debt accumulates, and its effects often manifest most strongly during that vulnerable afternoon period when our natural energy already dips.

The quality of our rest matters tremendously to how we’ll feel during those challenging mid-afternoon hours.

Stress and Mental Fatigue:

The afternoon when I had back-to-back meetings at work, followed by planning the church fundraiser, was when I experienced extreme mid-afternoon fatigue like never before.

Mental exertion and emotional stress drain our energy reserves remarkably quickly.

Our brains consume significant energy when we’re focused on demanding tasks or navigating stressful situations. By afternoon, if we’ve been mentally “on” since morning devotionals, our cognitive resources can become depleted.

This contributes significantly to that afternoon slump.

Sedentary Behaviour:

I noticed something interesting during our women’s get together last spring—the afternoon sessions where we remained seated for hours left everyone fighting yawns, while the days with mid-day prayer walks kept us more alert.

Extended periods of sitting reduces circulation and oxygen flow, compounding the natural afternoon energy dip we experience.

Understanding these afternoon slump causes helped me stop viewing my mid-day fatigue as a lack of commitment. Rather, it was an opportunity to better steward the body and mind God gave me.

This was knowledge that eventually led me to find practical, effective solutions for staying energised throughout the entire day.

 

 

How to Beat the Afternoon Slump

Great, so we’ve looked at what causes the dreaded afternoon slump. Now let’s look at how I can help you beat it!

The 4-7-8 Breathing Reset:

When that afternoon crash hits me around 2:30, I often step away from my desk and find a quiet corner. There, I practice the 4-7-8 breathing technique—inhaling for 4 counts, holding for 7, and exhaling for 8.

This practice not only honours the temple of my body but also triggers a physiological response that counteracts the stress hormones contributing to my afternoon slump. Three rounds of this breathing pattern and I feel my foggy mind clearing, ready to tackle the remainder of my to-do list.

The 10-Minute Praise Walk:

I’ve found that combining movement with worship creates a powerful energy boost. When extreme mid-afternoon fatigue threatens to derail my productivity, I pop in my earbuds, play worship music, and take a brisk 10-minute walk outside.

The combination of natural light, physical movement, and spiritual connection creates a triple-defence against that afternoon energy crash. I return refreshed in body, mind, and spirit.

Desk-Side Stretching Sequence:

During particularly busy seasons when I can’t step away, I’ve developed a 3-minute stretching sequence I can do right beside my desk. It includes gentle neck rolls, shoulder stretches, seated spinal twists, and ankle circles.

These movements specifically target areas that become tense during sedentary work. They also improve circulation and oxygen flow when I can’t afford a proper break but need to overcome the afternoon slump.

Light Therapy Intervention:

After researching why I was so tired in the afternoon despite adequate sleep, I invested in a small light therapy lamp. Just 15 minutes of exposure around 2 pm signals to my brain that it’s not time to wind down, effectively resetting my circadian rhythm.

I use this time to read scripture or jot down prayer points.

Essential Oil Alertness Blend:

I created a special afternoon alertness blend with rosemary, peppermint, and lemon essential oils that I keep in a small roller bottle. When I feel the afternoon slump wanting to take over my productivity, I apply it to my wrists and temples while saying a short prayer for renewed focus.

The scent stimulates the limbic system, and creates an immediate cognitive boost that helps me push through fatigue.

Strategic Desk Rotation:

I’ve mapped out three different work spots in my home—my desk, the kitchen nook, and a standing spot at the counter. At the first sign of afternoon drowsiness, I relocate to a new position.

This environmental change signals novelty to my brain, which temporarily overrides the afternoon crash signals and buys me another productive hour.

Hydration Challenge Timer:

I programmed my phone with specific hydration alerts throughout the day, with strategic timing before my typical afternoon slump hits. Each alert includes both a reminder to drink water and a short prayer or scripture verse.

This preemptive approach ensures I’m properly hydrated when my energy naturally dips.

Herbal Ice Cube Infusions:

Each Sunday, I prepare ice cube trays with herbs like mint, lemon balm, and rosemary from my favourite online store. Throughout the week, I add these to my afternoon water as a natural, sugar-free flavour boost.

The refreshing taste and subtle herb benefits help me stay hydrated through the afternoon, significantly reducing how often I experience that dreaded afternoon energy crash.

The 60-60 Rule:

I implemented what I call the “60-60 Rule“—for every 60 minutes of seated work, I take 60 seconds of vigorous movement. Sometimes it’s jumping jacks, sometimes it’s running up and down the stairs, other times it’s simply dancing to a worship song.

This micro-burst of activity spikes my heart rate just enough to reset my energy levels and prevent the afternoon slump from taking hold.

Alternate Nostril Breathing:

This technique from yogic tradition has become my secret weapon against afternoon fatigue. Using my thumb and ring finger to alternate nostril breathing for just 2 minutes rebalances my nervous system when I’m feeling overwhelmed or tired.

I find this practice particularly powerful when combined with silent prayer.

 

 

Power Verse Visualisation:

I’ve selected five short, energising scripture verses and printed them on bright cards kept at my desk. When afternoon drowsiness sets in, I take one card, read the verse aloud, close my eyes, and visualise the meaning of the words for 60 seconds.

This brief spiritual practice reengages my mind and reminds me of my greater purpose which helps me combat the afternoon energy slump through spiritual renewal.

The 10-3-1 Gratitude Practice:

Another way I beat the afternoon slump is by implementing what I call the 10-3-1 practice: listing 10 things I’m grateful for, 3 achievements from the morning, and 1 thing I’m looking forward to completing before day’s end.

This intentional gratitude and goal-setting exercise refocuses my mind and triggers motivation hormones that counteract fatigue.

Mid-Day Devotional Reset:

I’ve discovered that a 5-minute spiritual reset around 2 pm works wonders for my energy levels. I keep a special devotional book just for afternoon use, with entries specifically selected for their energising and motivational content.

This brief spiritual pause recentres my focus on what truly matters, giving me renewed purpose that carries me through the afternoon crash.

Task Batching by Energy Level:

I’ve mapped my typical energy patterns and reorganised my daily schedule accordingly. High-focus tasks are scheduled for morning, creative work for mid-morning, administrative tasks for early afternoon, and relationship-building activities (calls, meetings) for that typical afternoon slump period between 2-4 pm.

The social engagement keeps me alert during my natural energy dip.

The 25-5-25-10 Work Cycle:

Rather than traditional time blocking, I often structure my afternoon in a 25-5-25-10 pattern: 25 minutes of focused work, 5 minutes of movement, another 25 minutes of work, then a 10-minute true break (preferably outdoors).

This rhythm works with my body’s natural afternoon energy patterns rather than against them, helping me avoid the worst of the afternoon slump.

Cold Water Face Immersion:

When experiencing extreme mid-afternoon fatigue, I fill my bathroom sink with cold water and immerse my face for 15-30 seconds while saying a short prayer for renewal. This trigger instantly reduces my heart rate and activates the parasympathetic nervous system.

The physiological reset is immediate and powerful, which snaps me out of even the deepest afternoon energy crash.

Contrast Shower for Hands:

When I need a quick energy boost but can’t take a full contrast shower, I alternate my hands under hot and cold water for 30 seconds each, repeating three times.

This simple practice stimulates circulation and creates a whole-body alertness response that’s remarkably effective at helping me overcome the afternoon slump without caffeine.

Gentle Self-Massage Techniques:

I keep a small massage ball in my desk drawer for afternoon energy emergencies. Rolling it under my feet, along my forearms, or against tight shoulder muscles for just 2 minutes increases circulation to those areas.

I’ve found this especially helpful when combined with prayer. It’s like physical and spiritual renewal working together to combat afternoon fatigue.

Sound Bath Reset:

I created a 4-minute audio track that begins with gentle chimes, builds to energising rhythms, and includes spoken scripture affirmations. When afternoon drowsiness hits, I put on noise-cancelling headphones and immerse myself in this brief sound experience.

The auditory stimulation combined with spiritual truths effectively resets my brain’s alertness levels.

Posture Elevation Technique:

When I feel that afternoon energy crash approaching, I make a deliberate effort to adjust my physical position—sitting or standing taller, pulling my shoulders back, lifting my chin slightly, and taking three deep breaths.

This simple postural change sends signals to my brain that I’m alert and engaged, often delaying or diminishing the afternoon slump long enough to complete important tasks.

Each of these approaches has become part of my arsenal against afternoon fatigue in one way or another. I don’t use all twenty every day, but having these tools available means I’m never helpless when that afternoon slump wants to derail my productivity.

 

 

What to Eat to Avoid Afternoon Slumps & Energise Yourself

Before I share what’s worked for me, I want to acknowledge that if you’re experiencing chronic or severe afternoon fatigue that significantly impacts your daily life, please consult your doctor. I’m not a medical professional—just a fellow Christian woman trying to help my sisters steward our energy for God’s glory!

The Blood Sugar Rollercoaster Meals:

That Wednesday when I met the ladies from church for lunch at our favourite restaurant, I ordered the hamburger with crisps and an orange juice. By 2:30, I could barely keep my eyes open during my important meeting.

After tracking my afternoon energy patterns, I discovered certain meal combinations were practically guaranteeing an afternoon slump.

Meals high in refined carbohydrates—like white bread, pastries, and sugary drinks—cause our blood sugar to spike dramatically and then crash just as quickly. This blood sugar rollercoaster is often the hidden culprit behind extreme mid-afternoon fatigue that leaves us reaching for yet another cup of tea or coffee.

The Hidden Afternoon Energy Thieves:

I was diligent about avoiding obvious sugars but still battling the afternoon crash until I realised my “healthy” fruit salad contained as much sugar as a small chocolate bar!

Many packaged foods marketed as healthy—flavoured yoghurts, granola bars, fruit juices, and even some protein bars—contain surprising amounts of added sugars that can trigger that dreaded afternoon energy crash.

The Heavy Hitters:

My husband always jokes about the “Sunday lunch coma” after our post-church family meals. There’s scientific truth there!

Heavy meals with large portions of meat, refined carbohydrates, and fat require significant energy to digest. Our bodies divert blood flow to our digestive system, which leaves less oxygen and energy available for our brain and muscles.

This is the perfect recipe which leads to us asking “why am I so tired in the afternoon?”

The Balanced Lunch Principle:

After much trial and error, I’ve found my personal formula for avoiding the afternoon slump: a palm-sized portion of lean protein, a fist-sized portion of complex carbohydrates, two fists of vegetables, and a thumb-sized portion of healthy fats.

This balance keeps my blood sugar stable and provides sustained energy for hours. My go-to is grilled chicken with sweet potatoes, roasted vegetables, and flavoured water.

This is simple enough to prep ahead for busy days.

Strategic Protein Timing:

I discovered that including protein specifically in my mid-morning snack significantly reduced my afternoon crash tendency.

A small handful of unsalted nuts, a banana, or rice crackers with some nut butter about 2-3 hours before my typical afternoon slump hits provides my body with the amino acids it needs to maintain alertness during that vulnerable afternoon period.

The Magnesium Magic:

During one particularly difficult season of afternoon fatigue, my friend from church who’s a nutritionist suggested I might need more magnesium. Adding magnesium-rich foods to my lunch such as a small handful of pumpkin seeds, some spinach in my salad, or black beans in my soup—made a noticeable difference in how I beat afternoon slump symptoms.

This mineral is crucial for energy production at the cellular level.

Complex Carbohydrates (The Steady Fuel):

Replacing simple carbs with complex ones has been transformative for my afternoon energy levels. Swapping white bread for wholegrain, white rice for brown, and adding beans and lentils to meals provides slow-releasing energy that helps prevent that afternoon blood sugar crash.

My leadership meeting days are now fuelled by a simple sweet potato and chickpea bowl that keeps me alert through afternoon prayer sessions.

The 3pm Power Pair:

About 30 minutes before my typical afternoon energy crash hits, I have what I call my “power pair”—a combination of protein and fibre. Apple slices with nut butter or cucumber sticks with hummus are all combinations that provide sustained energy without the crash.

This helps me get over afternoon slump symptoms without reaching for the candy jar.

Hydration Boosters:

Often what feels like hunger or fatigue is actually mild dehydration. I’ve started adding natural flavour and nutrient boosts to my water in the early afternoon—a squeeze of lemon, sliced cucumber, or a sprig of mint makes staying hydrated more appealing.

On particularly challenging days, I add a pinch of mineral-rich sea salt and a splash of coconut water to my bottle for electrolyte support that combats afternoon fatigue.

The Chromium Connection:

After researching foods to avoid afternoon slump problems, I learned about chromium—a mineral that helps regulate blood sugar. I now regularly include chromium-rich foods like broccoli, barley, oats, green beans, and grape juice in my lunches.

This simple addition has made a significant difference in stabilising my afternoon energy levels, particularly during busy ministry weeks.

The Protein-Forward Start:

I noticed a pattern—days when I had a protein-rich breakfast, led to far less severe afternoon energy crashes. Switching from my usual cereal to scones with vegetables, overnight oats , or a grape smoothie with protein powder and flaxseeds created a foundation of stable energy that carried through to the afternoon.

This simple morning adjustment significantly reduced how often I wondered why I was so darn tired in the afternoon.

The Fibre Factor:

Adding ground flaxseeds, chia seeds, or a serving of berries to my breakfast has become part of my strategy for how to beat afternoon slump issues. The soluble fibre helps slow digestion and stabilise blood sugar throughout the morning and into the afternoon.

Just a tablespoon of chia seeds in my morning porridge makes a noticeable difference in my 3pm energy levels.

Breaking the Fast Wisely:

After my morning prayers and Bible study, I used to rush out with just tea in my system, eventually having a large mid-morning meal when hunger hit.

This pattern consistently led to afternoon crashes.

Now, I make sure to eat something small within an hour of waking—even just some fruit or small bowl of cereal—which sets my metabolism and blood sugar on a stable path for the entire day, significantly reducing afternoon fatigue.

These food strategies have transformed my afternoons from a time of struggling against fatigue to hours of productive service.

 

Final Thoughts

As I sit here at my desk, the afternoon sun casting a warm glow through my window, I’m reminded of how far I’ve come in my battle against the afternoon slump. That once-dreaded 3 pm energy crash no longer dictates my day or diminishes my ability to serve God and others with enthusiasm.

What began as a frustrating struggle with extreme mid-afternoon fatigue has transformed into a beautiful journey of understanding how God designed my body to function. Every breath technique, mindful movement, and nourishing meal has become an act of stewardship—caring for this vessel He’s entrusted to me so I can pour out more effectively for His purposes.

I’ve learned that beating the afternoon slump isn’t just about pushing through with willpower or another cup of tea. It’s about wisdom and listening to my body’s signals, understanding its rhythms, and responding with compassion and intelligence.

It’s about finding that sweet spot between productivity and rest that allows me to remain energised throughout the day.

Most importantly, I’ve discovered that physical energy and spiritual vitality are beautifully intertwined. When I’m intentional about nourishing my body, I find I have more to give in prayer, more clarity in Bible study, and more patience with my family.

My afternoon energy is no longer something I fight against but something I steward with purpose.

So dear sister, as you implement these strategies to overcome your own afternoon energy crash, remember this isn’t just about productivity. It’s also about presence. Presence with God, presence with loved ones, presence in your calling.

Each small change you make is an investment in showing up fully for the life He’s called you to live.

May your afternoons be filled with renewed energy, clear thinking, and the joy that comes from serving Him with all your heart, soul, mind—and yes, even your carefully nourished body.

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Happy thriving!