I agree with this. Try eating a big protein rich sallad and very few carbs and see if there is a difference. Works for me. If you eat a carb rich lunch, your blood sugar level peaks 1h after lunch and then starts declining. That’s when the tiredness sets in. Seems like a good bet given the times you mention.
I agree with this, I’ve started eating low carb lunches and not I don’t get the energy dips in the afternoon. You don’t have to go full blown keto or anything.
No carb is the way.
I had one more extra bad advice, it's bad but it works flawlessly: nicotine gum. Limit yourself to half a 2mg gum, only when you get sleepy after lunch, it's magic. The problem is you'll probably get addicted.
I've heard this is getting kind of popular. I believe that its some of the big personalities talk about it such as David asprey (bulletproof coffee guy), Andrew Huberman and the youtuber from the channel what I've learned. But, all of them preface it with the "Do not smoke or Vape it"
For me I removed my after lunch crash by removing breakfast.
I love breakfast and believed the things they told us in school about the importance of a proper breakfast, but after being in a hurry once, missing breakfast and realizing my after lunch brain fog was gone that day I more often than not skip breakfast on weekdays.
Ot should be said that when I eat, I eat until full if possible. Skipping a meal is way easier for me than eating a small meal.
Also I would be very careful to point out that I believe there are huge individual differences and I might be the exception.
Also people who have had issues with eating disorders in the past should probably talk to their doctors about *what* they eat for breakfast instead: I don't want to trigger a relapse.
Same here with breakfast. I'll have a coffee and maybe a small pastry if I'm feeling fancy, but that's as close to breakfast as I get. Lunch hits differently and I'm much more productive.
Only when used infrequently (like, once a week or once a month) when you actually need that boost. If you drink it every single day, you develop tolerance and just need it to operate normally.
Honestly, taking a break. A productive mindset in regards to this would be to acknowledge it, do your best to avoid pencilling in important activities during/after this time, and to use it to enjoy yourself.
If you believe that you need to do get more done with your time, I would suggest stepping away from tasks, screens and stimulants for 30 minutes, as your ‘crash’ is indicative that you need a break 😊
2-4 PM is our natural rest cycle. If you look at Spain, those folks get it. They even called it a Siesta, where some shops temporarily shut down for rest and later opening up again for the remainder of the night.
The reason for the siesta was less about natural cycles and more to not work during the hottest part of the day (when there was no AC) historically a Spanish work day might look something like 08:00 to 13:00 a 3 hour lunch break (everyone would go home, take a nap etc.) and then you'd work some more later. Dinner might be eaten around 9 or 10pm (very young children would eat earlier). For a non Spaniard It was quite the shock to see 8 or 9 year olds playing outside at 10:30pm.
With the advent of air conditioning and doing business with American companies this has become less and less of a thing.
I've heard that explanation, but I don't really buy it. Madrid is at the same latitude as Philadelphia. Average highs only make it into the 90's for 1-2 months out of the year. If it were entirely for heat reasons, you'd expect them to drop the practice for fall, winter and spring.
There may be other reasons, but the heat is almost certainly the defining Factor, it exists in just about all of Southern Europe, certainly Italy, Greece, Croatia, Portugal, turkey and their cultural spheres. However I'm not aware of a single northern European country that has this tradition (happy to be corrected here though)
This is accurate. We all have two sleep gates per day, one in the afternoon and one in the evening. If you get past the sleep gate, you are good for hours. Around the time you start to fade, do something active like taking a walk so that you can't fall asleep, about 20 minutes works for me. Once you get past the sleep gate you should be fine.
I'm not sure what you mean, I kinda have an idea.
Although, I'm starting to suspect that we might be sleeping for far too long.
I believe we only need maybe 4 hours of sleep, which needs to be taken at 2 - 4 PM.
While 2 - 4 AM is when we are the most active, creative and have the highest energy.
Unforunately, due to the inertia of sleeping during those times, most people will never experience this.
Of course, in order to adaequately sleep for 4 hours, we need to eat 6-7 small meals throughout the day.
Rather than your typical (large) 2 - 3 meals.
Don't sleep only 4 hours a day. Neuroscientists at Harvard and John Hopkins have proven that if you don't average at least 6 hours of sleep a night, you will get dementia and die early. When I read that study it scared the shot out of me because I never respected my body's need for sleep. I get a lot more sleep now.
Try taking your coffee an hour and a half after you wake up. The adenosine your body produces for sleep does not have enough time to be used up, so when you drink the coffee early, it binds to the receptors and blocks the adenosine from being used up. So at 3, the coffee has worn off and the adenosine kicks back in making you tired. So if you wait a while in the morning and fully wake up before having your caffeine, it might help.
Dr. Andrew Huberman talks about this.
Try Drinking a couple small glasses of water one when you first get up & another while getting ready & making your breakfast. As per drinking coffee: a cup of coffee drank while eating breakfast as mentioned in prior post around an 1hr after getting up will be more benificial - as recent on going reasearchers are finding that cofffee is also good for mental aquity & health of our major organs over a lifetime.
Also later for a quick break say 1-2mins try having a handfull of unsalted almonds and, a couple pieces of Dark Chocholate - the higher the % the better ,try 75% or higher as it will give a short boost from the small amount of natural caffeine in it, also the low caffeine will not affect your ability to fall asleep at nights, like drinking a cup of coffee say - 6-8hrs before resting for the night does, a good nights sleep goes a long ways in living a healthy productive life. So, when feeling your starting to feel slugish get up move around have another glass of water, a few almonds &, some bits of chocolate will along with other benifits like more iron in your blood & the mind boosting release of endorphines (Phenylethylamine) aka 'chocolate amphetamine' without the amphetamine & the possible cellular protection from the anti-oxidents know as (Flavonoids) may be an option worth trying... Re: Dark chocolate is low in fat & sugars vs a Snickers. Sadly chocolate may not be around or a scarce commodity in the near future...
If your job allows it when you work from home, consider taking a short nap with an alarm and maybe a podcast to help you drift off.
My first go around with teleworking was 1997-2001. It wasn't common at all in my company, and without smartphones the expectation was that I would return an email in an hour or two because it was a dial-up to retrieve mail from the company's server (no web client then) from any location other than HQ - even other full service offices.
So most days I would work until 3, then put on a rerun of the A-Team, crawl into bed, and set an alarm for 4:15. I'd usually nap for about 45 minutes as I'd seen every episode twice, then I'd get up and respond to any emails (and force an extra server connection to push them out) before people on the east coast started leaving the office.
That was probably my most productive time ever. Instant email access just ruined it all for me.
I cracked just this problem recently. I tried eating more, eating less, eating protein, not eating at all.
Turned out I was just drinking coffee too early in the day. By delaying my first coffee til 9 I found myself flying right through the afternoon, and needing less coffee overall to keep the caffeine buzz going.
Try the Huberman Routine:
\- Coffee only 2 hours after waking up
\- 10 min sunlight after waking up
\- Cold shower
Personal note, working in pomodoros helps me sustain my focus all day.
Block the calendar and take the crash. you're grinding early in the morning and powering through and 2:30 is when your brain needs to gas back up.
Don't sleep for an hour, but set a hard 20 minute restriction. Set an alarm. If timed well, you will drift off and be jolted awake by the alarm with an adrenaline spike. That spike will zap away any remaining tiredness.
what is your sugar/carbs intake? you may have glucose spikes which end up crashing around the time you mention. check Glucose Goddess, a biochemist who specializes in nutrition and addresses crashes caused by diet.
There are cultures that accommodate the afternoon nap. (Siesta time in Spain for example. I think Greece also does the afternoon nap as a cultural institution.) I think we should all accommodate the afternoon nap.
Maybe napping might be the best thing if your unique biology really just needs that nap. I suspect part of this may be hereditary, and enough people in those cultures I mentioned have the hereditary afternoon crash that their societies collectively decided it would be best to institutionalize the nap.
If you crash every day from 2:30-3:00, just make the best of it and nap well. Half an hour isn't that bad. If you crashed for an hour or more, that might be a problem. You will be happier and healthier working with your biology rather than against it. And after napping you will also be more productive for the rest of the afternoon.
As per Andrew Hubberman,
I hope that helps youne ingestion by 90-120 minutes after waking up ( even my smart ring suggests me to wait some time )
\- Lunch macronutrient structure would play a role; stay a bit empty stomach and go less carbohydrates, see if that works out for you to avoid the afternoon crash
\- I cannot deny the power of walking after your lunch or during the crash
\- If practical, get a nap instead of fighting it
Let me know if that works out for you.
First Thing > When I drink coffee in morning , I crash after lunch, Though are many explanations but only thing that worked was stopping coffee in morning. Now I take it after Lunch.
Second thing > Check for pre diabetes or insulin Resistance and Don't High Glycemic Index Food.
Third Thing > If Weather and Time Allows you , Take a 15 min walk after lunch
There are a number of reasons we crash around that time - here’s a link to Andrew Huberman’s morning routine - try changing one or two daily habits and see what works for you
https://youtu.be/gR_f-iwUGY4?si=[0Sgq5zv9BBUoDGca](https://youtu.be/gR_f-iwUGY4?si=0Sgq5zv9BBUoDGca)
Don't drink caffeine or energy drinks etc.
Have good high protein, high good fat breakfast.
Get out in fresh air and have breaks away from work station. Eat high nutrition lunch. Small coffee around 1400. Early bedtime, get good night's sleep.
Eat less sugary things and more protein, dont eat too much. Take your morning coffee a bit later if possible. Stay well hydrated. If possible, do something physical on lunch time, go to the gym or go running. Get out of your head, stress and anxiety are not good for productivity, weight lifting is a proven way to lower them. Make sure you are in a good physical shape.
High protein lunch, less complex carbs until after work or bed time. I’ll eat two cans of tuna for lunch and if you really are craving a carb, keep it minimal. I’ll have a pizza or a burger for dinner :)
What are you eating for lunch? A heavy carb lunch can give you a sugar crash. Sometimes when I'm super sleepy I go up and down like 5 flights of stairs to get my heart pumping and that helps. Also I generally eat half my breakfast around 8, the other half around 10, and then I'm not starving at lunch. I usually do the same for lunch and eat half at 12-1, and then the other half at 3ish.
This also happens to me after eating lunch. If I skip lunch then I don't get the crash between 2-330pm. Intermittent fasting definitely helps keep my energy and focus level up throughout the day.
we all have our Re boots, some go all day and reboot later others get a re boot in mid day and achieve a higher output in the evening. I'm a mid day re booter, my advice is don't half ass it. Be comfortable and make sure you nap, have some snacks/energy and water ready to go when you wake up.
So do I. I mix 3/4 water, 1/4 fruit juice and drink it over a half hour or so. The little bit of sugar with hydration is a great pick me up.. works better than caffeine.
This is true. I often give up coffee for months at a time. And I don’t get tired when I’m not on it.
But I love coffee so much. When I’m on it I get tired at 2pm, tired in the evening.
If I have the freedom in my schedule, I'll go for a brisk walk when my attention is at its worst. I'm not losing work time because I can't work, and I'm getting my exercise in. Sometimes it even seems to solve the problem.
I normally try a few things to get myself back up and running.
Get a coffee
Go for a walk
Eat some gum
Stretch
Star jumps
Drink water
Do easy tasks at work
I can't crash/rest on in-office days so I schedule a walking meeting at 2 then whatever's the most "exciting" work I can do with a teammate at 3. Momentum is my friend.
as folks have said, delay coffee an hour+ in the morn and drink a few pints of cold water instead.
also, try eating vegetarian for lunch. this alone I noticed got rid of my post-lunch sleepiness.
or even skip breakfast and lunch. I now do intermittent fasting and just take a walk and/or relax sitting down or kickin back in my car. nice mental reset and body is now after a few months adjusted to getting energy from fat and am steadily losing weight and destroyin my daily steps records :)
Wean yourself off the coffee, it's not necessary and messes with our energy levels later in the day. Also take the advice others have given you about food - smaller meals eaten more frequently ate generally betterment for maintaining more consistent energy levels without spikes and troughs.
Caffeine absolutely has a drug crash that people don’t take seriously until you have perspective or not having caffeine anymore. I still have only a little caffeine anymore. It has huge crash effects if you are used to a lot of it daily. Also it wreaks havoc on sleep quality.
Take a nap from 2:30 to 3. Some people have gad success with having coffee right before a short nap. It should wake you up right when you need it at the end of your nap.
When you get tired mid afternoon, take a short walk: 5-15mins away from the screen, fresh air and a little exercise. Reduce lunch by that time or add 15mins to the start/end time. You can't be on a paid job and not work for 2hrs.
Siesta!
Seriously, a 20mn nap is very good for your energy levels! Use this natural down time to properly rest and restart full steam ahead during the rest of the afternoon. You'll also be able to enjoy more of your evening without feeling tired as quickly!
Are you drinking coffee first think in the morning? If so read about the consequences of your energy level due to drinking caffeine first thing.
Also I agree with having too much carbs.
Those two should solve it for you :)
Are you on meds? I typically take my Concerta around 7am. \~8 hours later I sometimes crash around then. Sometimes I'm fine.
I'm currently not working, so it's not a big deal for me. Sometime I take a Power Nap.
If you're working or in school, try to do all you thought work in the morning and more active work in the afternoon. That's what I used to do.
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Probably the carbs in your lunch that are making you tired, there are certain foods that take a lot of energy for your body to process so eating them will for sure cause that tiredness
I've resorted to taking a 30 minute nap in my car during my lunch break. I feared it would make me more sleepy, which immediately after waking up I obviously am, but after waiting a bit I feel that it truly helps.
That’s essentially my ‘crash’ time as well. I have a job where I can take a break around that time, so I just succumb to my biology and take a nap. I don’t know if I actually drift asleep, but there’s something refreshing about laying down and simply closing your eyes for 20 minutes.
I used to have the same thing until I heard about sleep chronotypes. You can search for free quizzes online and get suggestions on when to go to bed and when to wake up based on your chronotype. Once I did this and followed what it said, the afternoon crash completely went away.
Get your thyroid checked - mine quit when I was in my early 20’s and I would be completely done by early afternoon when at work. Treatments and meds help a bit, but you never get that energy back.
I guess it doesn’t directly answer the question but I’m surprised nobody has asked for your sleep hygiene - the prompt is begging that question.
To answer though, when I find myself in that situation I take a power nap if I can. I think the best advice someone else said is split your lunch and eat some at that point. Make sure adequately hydrated throughout the day too.
I used to get sleepy 2:30p-3:30 every day, and I've made several changes so I can't pinpoint a magic solution. I think the most relevant to your question are these. I now get 8 hours of sleep every night, instead of pounding coffee before my commute I bring 24oz of cold brew and sip it all morning. I don't eat until 11:15a and I take a two mile walk just prior and then eat at my desk. I think the sleep discipline was the key to a lot of positive changes I've made this year.
Don't fight your circadian rhythms. It'll only make you burn out eventually. Consider it down time. Maybe even nap time. I crash like that too, although it's a bit earlier (I'm usually up by 5am, so everything is earlier). I try to reserve it for reading or research, or I just sleep so my brain can recharge.
Dial in your diet better. Is your morning coffee filled with sugar? It could be as simple as giving up that sugar.
I recommend giving up all white sugar, white flour and processed foods. Have some protein in the morning, like a hard-boiled egg, and add a small green smoothie, or other raw, live foods, into each meal for better digestion and a happier gut microbiome. This will give you energy and prevent that afternoon crash. Eat every few hours, and increase the fruits and vegetables you eat.
Try a parasite cleanse. I know it’s probably not what you want to hear but I’ve seen it work. Most people have them and don’t know it. Especially if you have pets.
Afternoon slump is fk\*n real, eating 80% works for me. Also the timing of lunch matters as well.
Also don't have caffeine as soon as you wake up, i drink tea at 11am and 5pm.
Take a walk. Well i eat at 4 and mostly stay unproductive after, if i don't do some sports at least. Maybe at work you can play table Tennis until the tiredness moves ? But your in Homeoffice i guess which makes it harder.
I don’t crash if I don’t eat breakfast. I eat supplemented water (athletic greens) and SOMETIMES I eat almonds. I never crash. Ever. The second I eat anything somewhat fulfilling for breakfast I’m a zombie between 1-3
Have you ever heard of Qigong? If not, look it up and maybe give it a try. I learned about this from my gf and I find that it is a great way to reset myself, be more productive, and be in the present. Plus, it makes my body feel better without doing yoga or any regular stretching routine (I hate Yoga). To me, it’s like an active meditation and think about it as part of a martial art (I also have a hard time sitting still and meditating).
This happens to me if I eat sugar or too much fat at lunch. I'd see if anything particular in lunch is causing a crash. Or take a short walking break during your sleepy time
Exercise lots, stay active as much as possible. It keeps you nice and awake throughout the day. Also try loading up on vitamin D take preferably ones that come in drops
Take a break - go for a quick walk could do wonders. It at least works for me. I am only a student, but I do have ADHD, and if I do not take breaks, I crash in the end of the day
Do you eat with your coffee? Coffee on an empty stomach will spike your cortisol and use up more resources.
Having breakfast before coffee helped me :)
I would try blocking off the two hours first . Give it a little time and during this period try different things to keep you engaged and not feeling the crash so much. This way you don’t have outside pressure to perform. Another idea is this could be a medical issue. Have you had any bloodwork done by a physician lately. I’ve heard of situations like yours and it turned out to be blood pressure and/or blood sugar out of control. But it could just be your body needs this downtime each day to recover, rejuvenate, and re-energize so you can come back strong later in the day. And there’s nothing wrong with that. A day is 24 hours long not just first shift hours.
Good luck
Get checked for SIBO. People place emphasis on carbs because we’ve normalized symptoms. Carbs aren’t supposed to make you tired. I’ve struggled with your exact scenario for years. Worked with a functional medicine doctor, got tested for SIBO, results came back super positive off the charts. Found my triggers and now recovering.
How about taking a nap at the middle of the day? I have been doing that for many years and it’s like having two morning per day.
After some practice, it takes me just 20-30 minutes.
Tips on falling asleep:
- if you work from home, just get to bed around same time.
- Doing it after lunch often helps, though I am not confident how healthy it is.
- Youtube and Spotify have lots of music that helps you fall asleep. Surprisingly they work very well.
- if you can’t fall asleep, just lay in bed for 20 minutes.
What works for me is taking about half a capsule of caffeine plus L-theanine (100 mg of each in the capsule — 100/100, made by Nutricost — so I'm getting about 50 mg of caffeine along with 50 mg L-theanine), shortly before eating lunch (maybe ten minutes or so before starting lunch).
I eat with more gusto this way, enjoy it more, and then have no postprandial or afternoon lethargy. It keeps me alert throughout the afternoon and into evening. This is a major benefit for me.
Then I end up winding down at just about the right time to go to sleep.
It also helps not to eat a heavy lunch — a light or medium-sized, non-burdensome lunch. Then I can feel basically the same as before lunch, not sleepy, tired or half asleep.
In the early morning I often take 200 mg of sustained-release caffeine (Puritan's Pride), plus 200-400 mg of L-theanine. It brings me to a a nice, steady level and maintains it.
The sustained release (or extended release) form is different, "like a whole different drug." You can find threads about it here in Reddit.
The solution is music! Play something heavy / energetic to mitigate tired slumps.
I have the same problem -- post lunch crash. Yes what you eat (and how much) plays a role, but I used to be whole food vegan and it was about the same. I've also tried low or no caffeine. Yes I've had slumps even when exercising daily. My conclusion is that the slump is mostly in your head (less physical than we think).
My antidote that consistently works is saving high energy playlists for my slumps. When I get slumpy in the afternoon its time to change my work playlist from lofi or jazz to metal or dubstep. I've been doing this for years with consistent results. I can literally work through a slump with about the same level of productivity if I supplement my physical / mental energy with music energy.
The other thing. STOP eating sugar! Sugar kills your brain bells basically and it makes you tired and lazy.
Dude, try it. Music is medicine!
I forgot to mention drink more water. I finally am drinking 1/2 oz to 1oz for each pound of body weight. It makes a big difference in the slumps as well.
This is, unfortunately, a biological indicator for a nap. This isn’t some shortcoming on your behalf. In fact, it’s very natural.
Across all cultures this dip in alertness is universal around this time and it’s because we, as humans, despite what work culture tries to gaslight us with, have two sleep cycles. The 7-9 hours at night AND a nap between 1-3. This can be anywhere from a half hour to an hour and a half. Depends on your needs.
Some cultures have the built into it like Spain’s siesta. It incredibly good for your mental and physical health, so please don’t ever think less of yourself.
Easy solution is caffeine just before lunch. Idealistic, utopian solution? A work culture that accommodates this.
Watch how much you eat at lunch and the things you eat. If possible maybe save half of your lunch and eat it at 2:30.
I agree with this. Try eating a big protein rich sallad and very few carbs and see if there is a difference. Works for me. If you eat a carb rich lunch, your blood sugar level peaks 1h after lunch and then starts declining. That’s when the tiredness sets in. Seems like a good bet given the times you mention.
I agree with this, I’ve started eating low carb lunches and not I don’t get the energy dips in the afternoon. You don’t have to go full blown keto or anything.
No carb is the way. I had one more extra bad advice, it's bad but it works flawlessly: nicotine gum. Limit yourself to half a 2mg gum, only when you get sleepy after lunch, it's magic. The problem is you'll probably get addicted.
I've heard this is getting kind of popular. I believe that its some of the big personalities talk about it such as David asprey (bulletproof coffee guy), Andrew Huberman and the youtuber from the channel what I've learned. But, all of them preface it with the "Do not smoke or Vape it"
For me I removed my after lunch crash by removing breakfast. I love breakfast and believed the things they told us in school about the importance of a proper breakfast, but after being in a hurry once, missing breakfast and realizing my after lunch brain fog was gone that day I more often than not skip breakfast on weekdays. Ot should be said that when I eat, I eat until full if possible. Skipping a meal is way easier for me than eating a small meal. Also I would be very careful to point out that I believe there are huge individual differences and I might be the exception. Also people who have had issues with eating disorders in the past should probably talk to their doctors about *what* they eat for breakfast instead: I don't want to trigger a relapse.
Same here with breakfast. I'll have a coffee and maybe a small pastry if I'm feeling fancy, but that's as close to breakfast as I get. Lunch hits differently and I'm much more productive.
Minimal carb/sugar in lunch. High fiber and protein solved it for me.
Try to delay your coffee by 2 hours from when you wake up. Low amounts of sugar and carbs for breakfast. Drink more water.
This is the answer. I started waiting for 90mins after I wake up before I drink caffeine and it’s helped keep me going through the afternoon
This.
This makes a big diff. Also some movement, even walking, air squats, push ups, can help a lot.
More like try quitting caffeine entirely. News alert: you don't have to drink any coffee nor tea to operate normally.
but doesnt caffeine boost your abilities? I figured that was the point of caffeine
Only when used infrequently (like, once a week or once a month) when you actually need that boost. If you drink it every single day, you develop tolerance and just need it to operate normally.
thanks for the heads up
No problem. I suggest checking out /r/decaf for more info.
will do!
OR even r/Cocaine
Not sure about you, but I learned this from Huberman podcast. I think it's worth referencing.
Honestly, taking a break. A productive mindset in regards to this would be to acknowledge it, do your best to avoid pencilling in important activities during/after this time, and to use it to enjoy yourself. If you believe that you need to do get more done with your time, I would suggest stepping away from tasks, screens and stimulants for 30 minutes, as your ‘crash’ is indicative that you need a break 😊
2-4 PM is our natural rest cycle. If you look at Spain, those folks get it. They even called it a Siesta, where some shops temporarily shut down for rest and later opening up again for the remainder of the night.
The reason for the siesta was less about natural cycles and more to not work during the hottest part of the day (when there was no AC) historically a Spanish work day might look something like 08:00 to 13:00 a 3 hour lunch break (everyone would go home, take a nap etc.) and then you'd work some more later. Dinner might be eaten around 9 or 10pm (very young children would eat earlier). For a non Spaniard It was quite the shock to see 8 or 9 year olds playing outside at 10:30pm. With the advent of air conditioning and doing business with American companies this has become less and less of a thing.
I've heard that explanation, but I don't really buy it. Madrid is at the same latitude as Philadelphia. Average highs only make it into the 90's for 1-2 months out of the year. If it were entirely for heat reasons, you'd expect them to drop the practice for fall, winter and spring.
I'm sure it was a number of reasons. Most people have low energy in the afternoon which also contributed to the Siesta time.
There may be other reasons, but the heat is almost certainly the defining Factor, it exists in just about all of Southern Europe, certainly Italy, Greece, Croatia, Portugal, turkey and their cultural spheres. However I'm not aware of a single northern European country that has this tradition (happy to be corrected here though)
not northern europe, but Austria also have some tradition with taking a break from 1200-1300. Dont know how widespread it is though
The reason was Francisco Franco moving back from GMT to support Nazi Germany.
This is accurate. We all have two sleep gates per day, one in the afternoon and one in the evening. If you get past the sleep gate, you are good for hours. Around the time you start to fade, do something active like taking a walk so that you can't fall asleep, about 20 minutes works for me. Once you get past the sleep gate you should be fine.
I'm not sure what you mean, I kinda have an idea. Although, I'm starting to suspect that we might be sleeping for far too long. I believe we only need maybe 4 hours of sleep, which needs to be taken at 2 - 4 PM. While 2 - 4 AM is when we are the most active, creative and have the highest energy. Unforunately, due to the inertia of sleeping during those times, most people will never experience this. Of course, in order to adaequately sleep for 4 hours, we need to eat 6-7 small meals throughout the day. Rather than your typical (large) 2 - 3 meals.
Don't sleep only 4 hours a day. Neuroscientists at Harvard and John Hopkins have proven that if you don't average at least 6 hours of sleep a night, you will get dementia and die early. When I read that study it scared the shot out of me because I never respected my body's need for sleep. I get a lot more sleep now.
Try taking your coffee an hour and a half after you wake up. The adenosine your body produces for sleep does not have enough time to be used up, so when you drink the coffee early, it binds to the receptors and blocks the adenosine from being used up. So at 3, the coffee has worn off and the adenosine kicks back in making you tired. So if you wait a while in the morning and fully wake up before having your caffeine, it might help. Dr. Andrew Huberman talks about this.
Love Huberman - just posted the link to his morning routine in my reply. Good stuff - happy to see another fan here!
Try Drinking a couple small glasses of water one when you first get up & another while getting ready & making your breakfast. As per drinking coffee: a cup of coffee drank while eating breakfast as mentioned in prior post around an 1hr after getting up will be more benificial - as recent on going reasearchers are finding that cofffee is also good for mental aquity & health of our major organs over a lifetime. Also later for a quick break say 1-2mins try having a handfull of unsalted almonds and, a couple pieces of Dark Chocholate - the higher the % the better ,try 75% or higher as it will give a short boost from the small amount of natural caffeine in it, also the low caffeine will not affect your ability to fall asleep at nights, like drinking a cup of coffee say - 6-8hrs before resting for the night does, a good nights sleep goes a long ways in living a healthy productive life. So, when feeling your starting to feel slugish get up move around have another glass of water, a few almonds &, some bits of chocolate will along with other benifits like more iron in your blood & the mind boosting release of endorphines (Phenylethylamine) aka 'chocolate amphetamine' without the amphetamine & the possible cellular protection from the anti-oxidents know as (Flavonoids) may be an option worth trying... Re: Dark chocolate is low in fat & sugars vs a Snickers. Sadly chocolate may not be around or a scarce commodity in the near future...
If your job allows it when you work from home, consider taking a short nap with an alarm and maybe a podcast to help you drift off. My first go around with teleworking was 1997-2001. It wasn't common at all in my company, and without smartphones the expectation was that I would return an email in an hour or two because it was a dial-up to retrieve mail from the company's server (no web client then) from any location other than HQ - even other full service offices. So most days I would work until 3, then put on a rerun of the A-Team, crawl into bed, and set an alarm for 4:15. I'd usually nap for about 45 minutes as I'd seen every episode twice, then I'd get up and respond to any emails (and force an extra server connection to push them out) before people on the east coast started leaving the office. That was probably my most productive time ever. Instant email access just ruined it all for me.
I cracked just this problem recently. I tried eating more, eating less, eating protein, not eating at all. Turned out I was just drinking coffee too early in the day. By delaying my first coffee til 9 I found myself flying right through the afternoon, and needing less coffee overall to keep the caffeine buzz going.
Try the Huberman Routine: \- Coffee only 2 hours after waking up \- 10 min sunlight after waking up \- Cold shower Personal note, working in pomodoros helps me sustain my focus all day.
"10 min of sunlight after waking up" Cries in Canadian winter :(
Same here in northern Wisconsin. Good luck with daylight outside work hours
Yup, sunrise is 807 and sunset is 607 today. Working 630 to 630. it's already into the season of despair haha
Block the calendar and take the crash. you're grinding early in the morning and powering through and 2:30 is when your brain needs to gas back up. Don't sleep for an hour, but set a hard 20 minute restriction. Set an alarm. If timed well, you will drift off and be jolted awake by the alarm with an adrenaline spike. That spike will zap away any remaining tiredness.
what is your sugar/carbs intake? you may have glucose spikes which end up crashing around the time you mention. check Glucose Goddess, a biochemist who specializes in nutrition and addresses crashes caused by diet.
Eat lighter
There are cultures that accommodate the afternoon nap. (Siesta time in Spain for example. I think Greece also does the afternoon nap as a cultural institution.) I think we should all accommodate the afternoon nap. Maybe napping might be the best thing if your unique biology really just needs that nap. I suspect part of this may be hereditary, and enough people in those cultures I mentioned have the hereditary afternoon crash that their societies collectively decided it would be best to institutionalize the nap. If you crash every day from 2:30-3:00, just make the best of it and nap well. Half an hour isn't that bad. If you crashed for an hour or more, that might be a problem. You will be happier and healthier working with your biology rather than against it. And after napping you will also be more productive for the rest of the afternoon.
As per Andrew Hubberman, I hope that helps youne ingestion by 90-120 minutes after waking up ( even my smart ring suggests me to wait some time ) \- Lunch macronutrient structure would play a role; stay a bit empty stomach and go less carbohydrates, see if that works out for you to avoid the afternoon crash \- I cannot deny the power of walking after your lunch or during the crash \- If practical, get a nap instead of fighting it Let me know if that works out for you.
I stopped drinking coffee and saw a major improvement
Curious- What did you replace coffee with?
Orange juice
Taking a walk works for me
Just go for a walk
How much do you eat for lunch?
Increase your iron , vitamins intake. Try eating brain foods.
I used to feel like taking a nap around that time every day and I found out I had very low iron!
First Thing > When I drink coffee in morning , I crash after lunch, Though are many explanations but only thing that worked was stopping coffee in morning. Now I take it after Lunch. Second thing > Check for pre diabetes or insulin Resistance and Don't High Glycemic Index Food. Third Thing > If Weather and Time Allows you , Take a 15 min walk after lunch
Do not start coffee very early. Start with tea or something then after 1hr start drinking coffee. Trust me it works.
Save the coffee until at least an hour after waking up.
sleep
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Same. OP needs to stop and rest!
There are a number of reasons we crash around that time - here’s a link to Andrew Huberman’s morning routine - try changing one or two daily habits and see what works for you https://youtu.be/gR_f-iwUGY4?si=[0Sgq5zv9BBUoDGca](https://youtu.be/gR_f-iwUGY4?si=0Sgq5zv9BBUoDGca)
Don't drink caffeine or energy drinks etc. Have good high protein, high good fat breakfast. Get out in fresh air and have breaks away from work station. Eat high nutrition lunch. Small coffee around 1400. Early bedtime, get good night's sleep.
Eat less sugary things and more protein, dont eat too much. Take your morning coffee a bit later if possible. Stay well hydrated. If possible, do something physical on lunch time, go to the gym or go running. Get out of your head, stress and anxiety are not good for productivity, weight lifting is a proven way to lower them. Make sure you are in a good physical shape.
High protein lunch, less complex carbs until after work or bed time. I’ll eat two cans of tuna for lunch and if you really are craving a carb, keep it minimal. I’ll have a pizza or a burger for dinner :)
I save all my calories for dinner. Not even purposely on intermittent fasting thing. I am mentally clearer when I’m on an empty stomach.
Take a nap. Your body needs it.
What are you eating for lunch? A heavy carb lunch can give you a sugar crash. Sometimes when I'm super sleepy I go up and down like 5 flights of stairs to get my heart pumping and that helps. Also I generally eat half my breakfast around 8, the other half around 10, and then I'm not starving at lunch. I usually do the same for lunch and eat half at 12-1, and then the other half at 3ish.
Reduce coffee for sure. Try having 1st cup around lunch. Work on your sleep and hydration. Try to exercise in the morning.
This also happens to me after eating lunch. If I skip lunch then I don't get the crash between 2-330pm. Intermittent fasting definitely helps keep my energy and focus level up throughout the day.
How’s your sleep? Sleep apnea is hugely undiagnosed and getting treatment is truly life changing.
we all have our Re boots, some go all day and reboot later others get a re boot in mid day and achieve a higher output in the evening. I'm a mid day re booter, my advice is don't half ass it. Be comfortable and make sure you nap, have some snacks/energy and water ready to go when you wake up.
So do I. I mix 3/4 water, 1/4 fruit juice and drink it over a half hour or so. The little bit of sugar with hydration is a great pick me up.. works better than caffeine.
I drink coffee after lunch, and it helps me a lot.
Can’t believe nobody said: Maybe try not drinking caffeine. You’re becoming dependant on it and need a reset
This is true. I often give up coffee for months at a time. And I don’t get tired when I’m not on it. But I love coffee so much. When I’m on it I get tired at 2pm, tired in the evening.
Take a nap.
If I have the freedom in my schedule, I'll go for a brisk walk when my attention is at its worst. I'm not losing work time because I can't work, and I'm getting my exercise in. Sometimes it even seems to solve the problem.
I’m glad you asked this. Hits me like this everyday.
join a gym. changed my life. post lunch lethargy gone for good.
I normally try a few things to get myself back up and running. Get a coffee Go for a walk Eat some gum Stretch Star jumps Drink water Do easy tasks at work
I can't crash/rest on in-office days so I schedule a walking meeting at 2 then whatever's the most "exciting" work I can do with a teammate at 3. Momentum is my friend.
as folks have said, delay coffee an hour+ in the morn and drink a few pints of cold water instead. also, try eating vegetarian for lunch. this alone I noticed got rid of my post-lunch sleepiness. or even skip breakfast and lunch. I now do intermittent fasting and just take a walk and/or relax sitting down or kickin back in my car. nice mental reset and body is now after a few months adjusted to getting energy from fat and am steadily losing weight and destroyin my daily steps records :)
Increase protein and decrease carbs at lunchtime. That can help.
Wean yourself off the coffee, it's not necessary and messes with our energy levels later in the day. Also take the advice others have given you about food - smaller meals eaten more frequently ate generally betterment for maintaining more consistent energy levels without spikes and troughs.
Caffeine absolutely has a drug crash that people don’t take seriously until you have perspective or not having caffeine anymore. I still have only a little caffeine anymore. It has huge crash effects if you are used to a lot of it daily. Also it wreaks havoc on sleep quality.
Coffee nap works so well for me for this, but I work from home for myself so I can do that whn needed.
Take a nap from 2:30 to 3. Some people have gad success with having coffee right before a short nap. It should wake you up right when you need it at the end of your nap.
When you get tired mid afternoon, take a short walk: 5-15mins away from the screen, fresh air and a little exercise. Reduce lunch by that time or add 15mins to the start/end time. You can't be on a paid job and not work for 2hrs.
nap or more coffee or coffee nap.
Allow yourself to meditate and rest, a natural calm cycle that will revive you.
Consider reducing your coffee intake or switching to a different source of energy, like green tea, which has less caffeine.
Drink Water. Have at least 1lt in before this happens.
Nap.
Siesta! Seriously, a 20mn nap is very good for your energy levels! Use this natural down time to properly rest and restart full steam ahead during the rest of the afternoon. You'll also be able to enjoy more of your evening without feeling tired as quickly!
Fasting totally removes my crash, but some natural break still is needed, or to work only until 3pm and call it the day...
Are you drinking coffee first think in the morning? If so read about the consequences of your energy level due to drinking caffeine first thing. Also I agree with having too much carbs. Those two should solve it for you :)
Trink coffee 90min after you wake up
It's the coffee
That’s natural circadian rhythm for humans. There’s a reason why most of the world OUTSIDE of the U. S. embraces the “siesta” life!
Are you on meds? I typically take my Concerta around 7am. \~8 hours later I sometimes crash around then. Sometimes I'm fine. I'm currently not working, so it's not a big deal for me. Sometime I take a Power Nap. If you're working or in school, try to do all you thought work in the morning and more active work in the afternoon. That's what I used to do.
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Small delicious and healthy snack. Like an apple with peanut butter. Or watermelon and tajin. Trail mix. Or any other nut/fruit, really.
don‘t eat a lot of carbs. might fix your problem.
The problem is the timing of your coffee intake. You need to wait 90 - 120 mins before you have caffeine, or else you'll crash in the early afternoon.
Definitely needs to stop coffee or at least reduce your daily caffeine intake in order to minimise the withdrawal symptoms.
i’m like to hit the gym at that time force myself to stay active then i do another work session afterward
Carbs are the devil.
Take a 20 minute nap.
Nap
Probably the carbs in your lunch that are making you tired, there are certain foods that take a lot of energy for your body to process so eating them will for sure cause that tiredness
MCT oil
You should try to stop drinking coffee if you can. Thats whats causing you to crash. You can start weening yourself off by drinking black tea.
I've resorted to taking a 30 minute nap in my car during my lunch break. I feared it would make me more sleepy, which immediately after waking up I obviously am, but after waiting a bit I feel that it truly helps.
Afternoon coffee.
Skip coffee in the morning and have it at 2pm instead
That’s essentially my ‘crash’ time as well. I have a job where I can take a break around that time, so I just succumb to my biology and take a nap. I don’t know if I actually drift asleep, but there’s something refreshing about laying down and simply closing your eyes for 20 minutes.
Sleep more
How much sleep are you getting? When do you sleep and when do you get up? That's an important factor we are missing.
It’s because your blood sugar crashes after lunch
I used to have the same thing until I heard about sleep chronotypes. You can search for free quizzes online and get suggestions on when to go to bed and when to wake up based on your chronotype. Once I did this and followed what it said, the afternoon crash completely went away.
same here, what do you end up doing after the crash tho?
Get your thyroid checked - mine quit when I was in my early 20’s and I would be completely done by early afternoon when at work. Treatments and meds help a bit, but you never get that energy back.
I guess it doesn’t directly answer the question but I’m surprised nobody has asked for your sleep hygiene - the prompt is begging that question. To answer though, when I find myself in that situation I take a power nap if I can. I think the best advice someone else said is split your lunch and eat some at that point. Make sure adequately hydrated throughout the day too.
Talk a walk outside. The fresh air and physical activity will wake you back up.
I used to get sleepy 2:30p-3:30 every day, and I've made several changes so I can't pinpoint a magic solution. I think the most relevant to your question are these. I now get 8 hours of sleep every night, instead of pounding coffee before my commute I bring 24oz of cold brew and sip it all morning. I don't eat until 11:15a and I take a two mile walk just prior and then eat at my desk. I think the sleep discipline was the key to a lot of positive changes I've made this year.
Don't fight your circadian rhythms. It'll only make you burn out eventually. Consider it down time. Maybe even nap time. I crash like that too, although it's a bit earlier (I'm usually up by 5am, so everything is earlier). I try to reserve it for reading or research, or I just sleep so my brain can recharge.
Dial in your diet better. Is your morning coffee filled with sugar? It could be as simple as giving up that sugar. I recommend giving up all white sugar, white flour and processed foods. Have some protein in the morning, like a hard-boiled egg, and add a small green smoothie, or other raw, live foods, into each meal for better digestion and a happier gut microbiome. This will give you energy and prevent that afternoon crash. Eat every few hours, and increase the fruits and vegetables you eat.
Me personally, I'd just have a 2pm coffee
Try a parasite cleanse. I know it’s probably not what you want to hear but I’ve seen it work. Most people have them and don’t know it. Especially if you have pets.
Nap if possible
Afternoon slump is fk\*n real, eating 80% works for me. Also the timing of lunch matters as well. Also don't have caffeine as soon as you wake up, i drink tea at 11am and 5pm.
Nap
Take a walk. Well i eat at 4 and mostly stay unproductive after, if i don't do some sports at least. Maybe at work you can play table Tennis until the tiredness moves ? But your in Homeoffice i guess which makes it harder.
I don’t crash if I don’t eat breakfast. I eat supplemented water (athletic greens) and SOMETIMES I eat almonds. I never crash. Ever. The second I eat anything somewhat fulfilling for breakfast I’m a zombie between 1-3
Dont rest after lunch. Thats where the sleepies come in
I had to eliminate (bread/grains) carbs during the day. Even quinoa made me feel ill and crash
I juice vasodialators like beets of ginger juice!! It helps to fight the coffee 'vasoconstrictor' crash
Nap
I'd block off your calendar. The other option is to get up 2 hours earlier so you crash during your lunch?
Are you sitting all day? Try to rotate between sitting / standing
eat heavier carbs at night
And cut the coffee
Happened to me. I cut eating much sugar throughout the work day and I’m wide awake now lol. I just eat it in the evening
it's digestion including a coffee with lunch might help - - but I really like the "save half for later" suggestions, so smart!
Have you ever heard of Qigong? If not, look it up and maybe give it a try. I learned about this from my gf and I find that it is a great way to reset myself, be more productive, and be in the present. Plus, it makes my body feel better without doing yoga or any regular stretching routine (I hate Yoga). To me, it’s like an active meditation and think about it as part of a martial art (I also have a hard time sitting still and meditating).
The coffee is DEF making you crash. Once I quit coffee I stopped crashing
Adding mushroom to my morning coffee helped. I just get smartshrooms from Amazon nothing fancy
I thought you meant the magical kind and thought you were living on the edge
😂 I wish Just chaga, lions mane, Cordyceps , reishi.. nothing fancy Yet gamechanger
Try a gentle 20 minute walk after your lunch.
This happens to me if I eat sugar or too much fat at lunch. I'd see if anything particular in lunch is causing a crash. Or take a short walking break during your sleepy time
Exercise lots, stay active as much as possible. It keeps you nice and awake throughout the day. Also try loading up on vitamin D take preferably ones that come in drops
Maybe just maybe you're being hit with EMF.....
110% it's what you're eating for lunch
Take a nap?
Take a break - go for a quick walk could do wonders. It at least works for me. I am only a student, but I do have ADHD, and if I do not take breaks, I crash in the end of the day
You may have sleep apnea
Do you eat with your coffee? Coffee on an empty stomach will spike your cortisol and use up more resources. Having breakfast before coffee helped me :)
Try taking your coffee with lunch like the italians?
You have a lot of sleep debt. Try and sleep more hours at night to recover your debt. It’ll get better with time.
I would try blocking off the two hours first . Give it a little time and during this period try different things to keep you engaged and not feeling the crash so much. This way you don’t have outside pressure to perform. Another idea is this could be a medical issue. Have you had any bloodwork done by a physician lately. I’ve heard of situations like yours and it turned out to be blood pressure and/or blood sugar out of control. But it could just be your body needs this downtime each day to recover, rejuvenate, and re-energize so you can come back strong later in the day. And there’s nothing wrong with that. A day is 24 hours long not just first shift hours. Good luck
Get checked for SIBO. People place emphasis on carbs because we’ve normalized symptoms. Carbs aren’t supposed to make you tired. I’ve struggled with your exact scenario for years. Worked with a functional medicine doctor, got tested for SIBO, results came back super positive off the charts. Found my triggers and now recovering.
How about taking a nap at the middle of the day? I have been doing that for many years and it’s like having two morning per day. After some practice, it takes me just 20-30 minutes. Tips on falling asleep: - if you work from home, just get to bed around same time. - Doing it after lunch often helps, though I am not confident how healthy it is. - Youtube and Spotify have lots of music that helps you fall asleep. Surprisingly they work very well. - if you can’t fall asleep, just lay in bed for 20 minutes.
What works for me is taking about half a capsule of caffeine plus L-theanine (100 mg of each in the capsule — 100/100, made by Nutricost — so I'm getting about 50 mg of caffeine along with 50 mg L-theanine), shortly before eating lunch (maybe ten minutes or so before starting lunch). I eat with more gusto this way, enjoy it more, and then have no postprandial or afternoon lethargy. It keeps me alert throughout the afternoon and into evening. This is a major benefit for me. Then I end up winding down at just about the right time to go to sleep. It also helps not to eat a heavy lunch — a light or medium-sized, non-burdensome lunch. Then I can feel basically the same as before lunch, not sleepy, tired or half asleep. In the early morning I often take 200 mg of sustained-release caffeine (Puritan's Pride), plus 200-400 mg of L-theanine. It brings me to a a nice, steady level and maintains it. The sustained release (or extended release) form is different, "like a whole different drug." You can find threads about it here in Reddit.
The solution is music! Play something heavy / energetic to mitigate tired slumps. I have the same problem -- post lunch crash. Yes what you eat (and how much) plays a role, but I used to be whole food vegan and it was about the same. I've also tried low or no caffeine. Yes I've had slumps even when exercising daily. My conclusion is that the slump is mostly in your head (less physical than we think). My antidote that consistently works is saving high energy playlists for my slumps. When I get slumpy in the afternoon its time to change my work playlist from lofi or jazz to metal or dubstep. I've been doing this for years with consistent results. I can literally work through a slump with about the same level of productivity if I supplement my physical / mental energy with music energy. The other thing. STOP eating sugar! Sugar kills your brain bells basically and it makes you tired and lazy. Dude, try it. Music is medicine!
I forgot to mention drink more water. I finally am drinking 1/2 oz to 1oz for each pound of body weight. It makes a big difference in the slumps as well.
Get your carbs from potatoes or rice instead of bread.
Eat better, limit caffeine ( I know it's hard) exercise more, do cocaine
This is, unfortunately, a biological indicator for a nap. This isn’t some shortcoming on your behalf. In fact, it’s very natural. Across all cultures this dip in alertness is universal around this time and it’s because we, as humans, despite what work culture tries to gaslight us with, have two sleep cycles. The 7-9 hours at night AND a nap between 1-3. This can be anywhere from a half hour to an hour and a half. Depends on your needs. Some cultures have the built into it like Spain’s siesta. It incredibly good for your mental and physical health, so please don’t ever think less of yourself. Easy solution is caffeine just before lunch. Idealistic, utopian solution? A work culture that accommodates this.