Ever since I started my undergraduate schooling, I recognized that from about 2-3 in the afternoons I would be drowsy. I simply could not stay awake in afternoon classes. My solution was to make this my exercise time. This helped. The problem never really went away, but I managed it. I always chalked it up to hypoglycemia and the long history of having sports practices during this time in high school. I also learned to enjoy naps. A friend asked me recently about her afternoon fatigue. It has become a serious struggle for her.
Of course, the first thing to ask when addressing this afternoon drowsiness is whether there is an underlying metabolic disorder, such as prediabetes or reactive hypoglycemia. Thus, a physician should be consulted.
More likely the cause is diet related. More specifically, it is probably tied to meal timing and composition. Typical “healthy” lunches are loaded with carbs—i.e., breads and fruit. These may be initiating an insulin spike that drops the blood sugar in the late afternoon. Usually, when this happens, we follow one of three options: we snack, we nap, or we get some physical activity. Snacking, of course, fuels our unnecessary or undesired weight (i.e., fat) gain. A power nap may be just what we need—especially, if we are not getting adequate sleep at night—but it may not be possible (one’s boss might be opposed to you sleeping at your desk, or, like me you might have to drive in the late afternoon which is not a good time to sleep). Ideally, we are getting adequate sleep at night. Exercise, may not be possible, but one can always take a quick brisk walk (ideally in the sunshine), stand for a bit, or do some isometric exercises at one’s desk. If possible, schedule some time at the gym. Above all else, examine the diet. Consider the macro composition (i.e., carbohydrate, fat, and protein content) and timing of the meals.
Those of us who are struggling to manage our body composition must consider our total calorie intake. In a calorie restricted diet, an unplanned snack may leave you without calories to get through the night. As a result, one is at greater risk of slipping over the calorie target for the day. Thus, one will want to reserve calories through the day for evening consumption (when one is more susceptible to binge eating). This is where healthy fats can help. Unlike carbohydrates that empty rather quickly into the blood an prompt an insulin spike, fats empty the gut more slowly maintaining satiety much longer and allowing more steady control over insulin levels. Though fats have more calories than carbohydrates (9 kcal/g v. 4 kcal/g), the sense of fullness they provide may allow one to actually eat fewer calories over all.
One approach that might help combat the afternoon slump is to emphasize fats and proteins in the early part of the day and reserving carbohydrates for the evening meal. This will serve to promote fat metabolism and to better regulate blood glucose throughout the day. Since fats are more filling and slow digesting, this will delay hunger between meals and prevent unwanted calories as well as sugar-crashes. These fats should be “healthy” fats—avocado, nuts, olive oil, coconut oil, grain-fed butter, etc.—and with the least processing possible. Personally, I have made a habit of putting coconut oil and unsalted butter in my morning coffee. This can easily sustain me for some time, and my afternoon slumps have greatly diminished.
Try to reserve carbohydrates, particularly carbohydrates with a high glycemic index, for the time surrounding workouts and late evening. Around the workout, the glucose is most likely to enter the muscle and fuel the exercise or replenish muscle glycogen that is depleted during exercise. At night, it will promote sleep and assist in muscle recovery.
Keep meals to 1-2 palms of protein, two fists of vegetables, and fruits and carbohydrates according to the training schedule. If you need a snack between meals look for something with protein and fat (e.g., nuts or cheese). Keep dark chocolate (the higher the cacao content the better) handy for when you need something “sweet”. Dark chocolate is full of healthy fat and antioxidants with a bit of a caffeine kick. Remember thought that total calories need to be kept within the plan. Keep hydrated by drinking water, as well.
Everyone is different. So, if you are experiencing regular afternoon fatigue, look at your daily habits. Adjust the diet accordingly. Be active. Get sleep when you should be sleeping. Also, try to keep stress to a minimum—take productive pauses throughout the day to relax, meditate, or otherwise collect yourself.
Be your best today; be better tomorrow.
Carpe momento!