You might think your afternoon slump is just about feeling tired, but it’s much worse than that. After lunch, the body tends to experience a natural dip in energy levels due to factors such as digestion and insulin release. This can lead to feelings of drowsiness in both men and women.
Dr Mukesh Batra, Founder-Chairman Emeritus, Dr Batra’s Healthcare, said that many are not aware that the late afternoon period, between 1 pm and 3 pm, is indeed a very biologically challenging time for the body. This is the phase when our circadian rhythm naturally declines, affecting alertness, metabolism, and even microcirculation.
“When the circulation of the body drops, reduced hydration and a spike in stress hormones during sluggish afternoon hours can make the skin appear dull, tired, and more prone to breakouts,” he shared, adding that this post-lunch drowsiness is often called the “postprandial dip.”
According to Lovneet Batra, clinical nutritionist and founder of Nutrition by Lovneet, people often feel drowsy during this time due to factors such as a high-salt, high-carb lunch, irregular sleep patterns, excessive screen time before bed, and compromised sleep quality. Hormones like melatonin, which promote sleep, also play a role. These factors, combined with a heavy meal, trigger the urge to nap in the early afternoon, which is pretty dangerous for productivity.
Her one solid advice to beat the mid-day blues? Never skip breakfast. Instead, she recommended having one made with complex carbohydrates from whole grains, such as millet porridge, brown rice poha, brown rice idlis, or dosa.
For those working around the clock, taking time out to indulge in a quick afternoon nap can seem like a distant dream, but that should not mean you slog through the day feeling tired and weary.
Hormones like melatonin, which promote sleep, also play a role. (Source: Freepik)
What can help?
“Opt for snacks that contain a mix of lean protein, fibre, and healthy fats,” said Batra, warning against having snacks like namkeen, biscuits, soft drinks, and excessive tea or coffee, as these can lead to glucose spikes and subsequent crashes.
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Batra also suggested some snack options to beat the 3pm blues:
Sprouts: Rich sources of protein and fibre. Protein helps build and repair tissues, while fibre aids digestion and promotes feelings of fullness, helping prevent energy crashes.
Boiled egg: A good source of protein and healthy fats, boiled eggs can help stabilise blood sugar levels and keep energy levels steady.
Fruit with soaked nuts: Combining fruits with nuts provides a mix of carbohydrates, protein, and healthy fats, offering a quick energy boost and prolonged satiety.
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Boiled chana chaat: Chana (chickpeas) are high in protein and fibre, making them a nutritious and filling snack option to ward off fatigue.
Sattu coconut water mixer: Sattu, a traditional Indian flour made from roasted grams, mixed with coconut water, provides hydration, electrolytes, and sustained energy to combat afternoon fatigue.
She also recommended cutting down on your sugar intake, as it can lead to an energy crash when blood sugar levels drop. “Get enough sleep to feel energised the next day, drink enough water and stay hydrated to help the overall functioning of the body,” she suggested.
Another pro tip? Exercise regularly to make your cardiovascular system more efficient and remain energetic throughout the day, concluded the nutritionist.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
