Stay hydrated, chew gum, listen to music and more tips to avoid the afternoon slump

It happens sometimes to even the most productive of us: 3 p.m. rolls around, and suddenly our eyes feel heavy and our bodies crave some couch time. Unfortunately, this afternoon slump is rarely convenient. Whether you’re managing kids, taking meetings or running errands, the world doesn’t pause for most of us, even when we desperately want it to.

While we may not be able to step away from our responsibilities in the afternoon, there are ways to combat that energy crash. Here’s how.

Why do afternoon slumps happen?

According to Dr. Sheetal DeCaria, a pain management physician, there isn’t just one culprit behind the afternoon slump. Though a bout of sluggishness during the afternoon is a natural part of our circadian rhythm, also known as our sleep and wake cycle, DeCaria says there are other causes that we can control, including “poor sleep, poor dietary choices, stress or an underlying health condition such as diabetes causing blood sugar fluctuations.”

For example, eating a lot of carbs at lunch may cause a spike in blood sugar followed by a crash, leading to feelings of fatigue and sluggishness. Or you may not be fully rested from the night before, so your body is not-so-subtly asking you to get more sleep.

Dehydration is another potential cause of the afternoon slump. Dr. Elizabeth Benge, an instructor of medicine at Harvard Medical School’s Division of Sleep and Circadian Rhythm Disorders, tells Yahoo Life that this is a “common but overlooked cause of fatigue.”

Good habits can help you avoid the afternoon slump

The best way to avoid the afternoon slump is to maintain good overall habits.

Get quality sleep: Aim for seven to nine hours per night and stick to a consistent schedule.

Eat balanced meals: Eating meals with a mix of protein, healthy fats (like olive oil and avocado) and complex carbohydrates (like potatoes, legumes and whole grains) can help prevent an afternoon crash by providing steady energy throughout the day. For lunch, consider something like a tuna sandwich with avocado, or a protein-packed peanut butter and banana smoothie.

Drink enough water: “Keep water on hand and drink consistently throughout the day,” says Benge. “If plain water feels monotonous, try herbal teas or add a splash of lemon or cucumber.” Although there is no magic number because it varies from person to person, women should aim for 91 ounces of water, and men should drink 125 ounces.

See a doctor: If you’re concerned that your afternoon fatigue is caused by more than a temporary slump, you should see a doctor, who can assess whether any potential problems are causing your lack of energy.

How to get out of the afternoon slump fast

But if you’re looking for a quick fix to fight off that drowsiness, there are some things you can do to boost your energy too. Here’s what experts recommend:

Sip caffeine: A cup of coffee or tea can help counter the slump, but timing is key, says Benge. “Consuming caffeine earlier in the day, such as before 2 p.m., can help avoid sleep disruption at night,” he says. “Consider switching to green tea for a gentler energy boost, as it contains both caffeine and theanine, which can improve focus without jitteriness.”

Get moving: “Even a five- to 10-minute brisk walk or light stretching can boost circulation, oxygen delivery and alertness,” says Benge. “If possible, get outside for sunlight exposure, which helps regulate your circadian rhythm and increases energy.”

Try desk yoga: Pilates and yoga instructor Anouska Shenn at the Office Yoga Company tells Yahoo Life that doing some simple yoga stretches at your desk can help you feel more alert. “For a simple backbend, think of the shrug emoji, but instead of letting your shoulders hunch up toward your ears, draw your shoulder blades down your back, broaden your collarbones and lift your chest and your chin,” she says. “Feel your back muscles engage below and between your shoulder blades.” Hold the pose for five to 10 seconds while taking several deep, full breaths and then release.

Put on some music: Avery Morgan, workplace productivity expert and chief human resources officer at the writing platform Edubirdie, tells Yahoo Life that certain music can boost your focus, making it easier to get things done. “EduBirdie research reveals that energetic pop tunes outshine classical music when it comes to improving concentration,” she says, noting that pop artists like Dua Lipa and Bruno Mars were found to be “among the best for keeping you in the zone and energized.”

Smell something: Studies suggest that smelling certain scents — like peppermint and rose — can make you feel more alert. Dab some essential oils under your wrists and take a whiff.

Chew gum: Some studies suggest that chewing gum — particularly mint gum — can improve alertness and help you concentrate better. Jessica Plonchak, a clinical social worker, previously told Yahoo Life that chewing gum is essentially a “mouth fidget spinner,” and while more research is needed, some studies suggest that fidgeting may help people refocus their energy and attention. “It's all about ‘mastication-induced arousal,’ which essentially means that chewing continuously stimulates our brains and enables us to concentrate intensely on the work at hand,” Plonchak explained.

Consider a short nap: Dr. Jacob Teitelbaum, who works with patients with chronic fatigue, tells Yahoo Life that for much of history, people took a nap (called a siesta) after lunch in order to regain their energy levels. This is something many cultures still partake in, as post-meal, “your body is directing blood flow and energy away from the brain and to the gut for digesting food,” leaving you feeling sluggish.

If you’re able to take the time, Benge says that “a short nap of 10 to 20 minutes can recharge you without causing grogginess.” Just avoid napping late in the afternoon, as it “may interfere with nighttime sleep,” she says.