How to Avoid the Afternoon Energy Crash
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The afternoon slump is partly natural: your body clock dips in energy in the early afternoon. Short sleep, a heavy or sugary lunch, dehydration and late caffeine make it worse. Small changes to meals, light, movement and caffeine timing usually help.
Common causes
- Not enough sleep the night before
- A large lunch high in refined carbs
- Not drinking enough water
- Sitting for hours without moving
- Caffeine wearing off, or caffeine too late that hurt your sleep
What helps
| Fix | How |
|---|---|
| Balanced lunch | Protein, vegetables and some whole grains instead of a big plate of refined carbs |
| Move | A 10-minute walk, ideally outdoors in daylight |
| Water | A glass of water before reaching for a snack |
| Smart caffeine | Have it in the morning and early afternoon, and stay within about 400 mg a day |
| Short nap | 10 to 20 minutes, not later than mid-afternoon |
About caffeinated drink mixes
Products like LeafTide contain caffeine from green tea and guarana. Count them in your daily caffeine, take them in the morning, and do not combine them with energy drinks.
When to see a doctor
Tiredness that lasts for weeks, or comes with shortness of breath, weight changes or low mood, should be checked by a doctor.
See LeafTideFrequently asked questions
Why do I crash in the afternoon?
A natural dip in your body clock, plus short sleep, a heavy lunch, dehydration or caffeine wearing off.
How do I stop the afternoon slump?
Eat a balanced lunch, take a short walk in daylight, drink water and time your caffeine earlier in the day.
How much caffeine is too much?
The FDA says up to about 400 mg a day is generally not linked to negative effects in healthy adults.
Is a nap good for the afternoon crash?
A short 10 to 20 minute nap can help, as long as it is not late in the day.