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11 tips for avoiding a mid-afternoon slump

Feeling that all-too-familiar energy crash right after lunch? We’ve got you covered! Avoiding a mid-afternoon energy slump can be achieved through a combination of lifestyle adjustments, dietary choices, and mindful practices. Here’s your guide to help you stay energised throughout your day:

1. Stay hydrated

Dehydration can contribute to feelings of fatigue. Aim to drink 6-8 glasses of fluid per day or enough that your urine is clear pale yellow in colour1 Avoid sugary drinks as overconsumption can lead to energy crashes later on.

2. Eat a balanced breakfast

Start your day with a nutritious breakfast containing a balance of protein, healthy fats, and complex carbohydrates. This will provide sustained energy throughout the morning and help prevent a mid-afternoon crash. Read more here about the importance of a balanced breakfast and check out these 9 nourishing breakfast ideas!

3. Get sufficient sleep

Adults need on average 8 hours of quality sleep each night – but of course, this varies from person to person. Margaret Thatcher reportedly got by on 4 hours a night, while Winston Churchill relied on daily afternoon naps! Aim for 7-9 hours of sleep per night to wake up feeling refreshed and ready for the day ahead. The key is to listen to your body. Insufficient sleep may trap you in the sleep-stress cycle.

4. Choose nutrient-dense snacks

Instead of reaching for sugary snacks or caffeine in the afternoon, opt for nutrient-dense options as they will provide a steady release of energy and help maintain your blood sugar levels. Here are 18 gut-healthy snack ideas to get you started.

5. Practice mindful eating

Embrace mindful eating by consuming regular meals and paying attention to your body’s hunger and fullness cues. Avoid overeating, as large meals can lead to feelings of lethargy.

6. Take short breaks

Incorporate short breaks into your afternoon routine to recharge. Inactivity leads to lethargy. Take a brisk walk, do some stretching exercises, or practice deep breathing to boost circulation and oxygen flow to your brain.

7. Limit caffeine intake

While caffeine can provide a temporary energy boost, excessive consumption can lead to energy crashes and disrupt sleep patterns. Limit your intake of caffeinated beverages, especially in the afternoon. Find out how much is too much here.

8. Manage stress

Easier said than done – we know! However, chronic stress can drain your energy levels and and drives us towards unhealthy snacks, causing energy spikes and crashes2 Check out these 9 tips for coping with stress.

9. Get sunlight exposure

Exposure to natural sunlight can help regulate your circadian rhythm and boost mood and energy levels. Take short breaks outdoors during daylight hours to soak up some sun.3

10. Prioritise movement

Regular physical activity, like walking, gardening, running, helps improve overall energy levels and promotes better sleep quality. Read more here about the magic of movement for your energy levels.

11. Establish a consistent routine that works for you!

In today’s social media-driven world, where everyone has an opinion on what you should eat, how to exercise, how much to sleep, and more, it’s crucial to discover a routine that suits you best. A personalised approach not only ensures sustainability but also promotes your overall wellbeing. Try to maintain a consistent sleep schedule, meal times, and daily routine. Consistency helps regulate your body’s internal clock and can prevent energy slumps.

For more diet tips, lifestyle advice, and nourishing, gut-healthy recipes dive into the Gut Health Express.

Questions? Our Nutritional Therapists are also available on live chat from 8am to 8pm on weekdays for bespoke advice on gut wellness. For a tailored approach to your wellness journey, book a 30-minute consultation with one of our Nutritional Therapists. Let’s work together to achieve your health goals!


Questions? Talk to a Nutritional Therapist on live chat!

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