Jul 21, 2025

 by Mike Bevard

Ever feel like your brain hits a wall between 1 and 3 p.m. — like someone pulled the plug on your energy?

You’re not alone. And more importantly, you’re not broken — you’re actually working exactly the way your body is wired to.

The Science Behind the Slump

Your body runs on an internal 24-hour clock, known as your circadian rhythm. While it’s mostly responsible for helping you feel awake in the morning and sleepy at night, it also has a natural dip in alertness about 7–9 hours after you wake up.

So if you’re up at 6 or 7 a.m., guess what? That “midday fog” is right on time.

Add to that the slow buildup of a brain chemical called adenosine, which makes you feel sleepier the longer you’re awake — and boom, welcome to the post-lunch energy black hole.

But here’s the good news: You don’t have to white-knuckle your way through it.

7 Ways to Outsmart the Afternoon Crash

1. Keep Lunch Light and Lean
Large, heavy meals (especially with rich sauces, fried foods, or loads of starch) require more energy to digest — and that means less energy for you. Opt for lean protein, veggies, and healthy fats to stay fueled without feeling like you need a nap.

2. Watch the Carbs
Starchy carbs like pasta, bread, or sugary snacks can spike your blood sugar and send it crashing back down, leaving you even more drained. Save the heavy carbs for dinner when that drop actually works in your favor.

3. Catch Some Sun
A few minutes outside in natural sunlight can reset your internal clock and give your brain a clear message: “It’s not bedtime yet!” Bonus if you pair it with a short walk.

4. Take a “Power Pause” Nap
If you have the flexibility, a 10–20 minute nap after lunch can be enough to recharge without making you feel groggy. Just avoid napping too late in the day or too long — or you’ll sabotage your nighttime sleep.

5. Hydrate Like You Mean It
Even mild dehydration can mess with your focus and energy. Keep water on hand and sip throughout the day — aim for at least half your bodyweight in ounces.

6. Move Your Body
Exercise improves the quality of your sleep at night — which pays off big time in the afternoon. You don’t need a full workout at lunch, but even a short stretch, a few squats, or a brisk walk can help break up the fog.

7. Prioritize Quality Sleep at Night
It might sound obvious, but if you’re not sleeping well at night, your body will demand rest during the day. Aim for 7–8 hours of solid, uninterrupted sleep. And if that’s a struggle, fix the nighttime routine before reaching for another energy drink.

Work With Your Body, Not Against It

Here’s the bottom line: your body isn’t being lazy — it’s doing what it was designed to do.

But by making a few smart adjustments to your routine, nutrition, and sleep habits, you can stay sharp and productive — even during your natural energy dip.

Try one or two of these strategies this week. See how you feel.

And remember: you don’t have to fight your body. You just have to learn how to work with it.

Let’s keep pushing forward.

Get After It!
Coach Mike