Always Tired in the Afternoon? Here Are 13 Possible Reasons for Your Fatigue
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You’re powering through your day like a boss. A presentation here, here, a report there—yup, you’re feeling unstoppable. Nothing can bring you down. That is, until it’s 4 p.m., and all of a sudden, you want to take a nap. You wonder where your energy has disappeared to as you slog through email after email, wishing that quitting time wasn’t a whole hour away. You don't need white noise—you could call asleep on the spot.
If you've experienced this phenomenon, you're far from alone. Several studies have confirmed the so-called “afternoon slump,” including one from The National Sleep Foundation that pointed a sharp drop in circadian rhythm that plummets between 2 and 5 p.m. every day.
Tiredness is a fact of life, no matter what time of day it is. Max Kerr DDS, D-ABDSM, a dental sleep expert with Sleep Better Austin, emphasizes that it’s extremely common for people to feel tired, even if it goes beyond the afternoon slump.
“First, give yourself a break,” he says. “Life is tough. We have a million commitments and not enough time. Relax and take care of yourself. You have to make your health a priority, because no one else will.”
Dr. Kerr adds that although it’s normal to feel tired, you don’t have to keep pushing through that afternoon fatigue when there are options available to you. He advises, “Seek out a sleep coach, ask your primary care physician for a Home Sleep Test, get your blood tested and give yourself the gift of purposeful movement. Conquering fatigue can open up life and joy in a most profound way as well as positively impact everyone around you.”
It can also help to know why you face afternoon tiredness each and every day. Here, three medical experts address the question: “Why am I always so tired in the afternoon?" Here are 13 possible answers to that question.
Why am I so tired in the afternoon?
1. Hormones
Dr. Ilene Ruhoy, MD & PhD, a Gut Council Member for the probiotics company Jetson, believes that our energy states greatly depend upon our hormone levels, “such as glucocorticoids, leptin, melatonin and more,” she says. These hormones can be impacted by our sleep and eating habits.
Dr. Ruhoy explains, “In the mid-afternoon, levels of these hormones are low. However, the absolute levels and the control of secretory rhythms can be influenced by meal and sleep patterns. Sleep fragmentation, poor sleep hygiene and sleep deprivation all contribute to the feeling of fatigue in the mid-afternoon when hormones are low.”
2. Depression
If you suffer from depression, you know how hard it can be to get out of bed some mornings. Pushing yourself through the day can naturally make you feel depression-related fatigue in the afternoon. The insomnia you experience from depression can also cause you to lag mid-day.
Dr. Abe Malkin, M.D. M.B.A. of Concierge MD LA says, “Studies have shown that 75% of people suffering from depression show symptoms of insomnia while the other 25% suffer from hypersomnia, which is excessive daytime sleepiness.”
It's a viscous cycle. Research shows poor consistently sleeping less than five hours per night can increase depression odds.
3. Dehydration
Many of us simply forget to drink water throughout the day if we don’t make it a priority. All those meetings and phone calls can push hydration way down on your to-do list, but if you want to beat that afternoon slump, drinking up is key.
“Water is the main component of our body’s structure,” Dr. Kerr notes. “When we are habitually dehydrated, it can affect the normal functioning of our body. The harder our body has to work for its normal functioning, the more energy is needed. The less efficient we are, the more tired and fatigued we become.”
In other words, regularly sipping that H2O might even make you more productive.
Related: Can You Drink Too Much Water?
4. Eating habits
Dr. Ruhoy details, “Excessive food consumption, sugar and processed food intake and poor eating habits, such as eating too many meals, doing stressful eating or doing hurried eating, contribute to fatigue. Minimize or eliminate sugar and processed foods. These foods contain substances that promote inflammation and can disrupt the hormonal balances that impair our rhythms.”
She says that in simpler terms, the “post-sugar crash” is a real thing. You may want to rethink that 2 p.m. doughnut if you want to stay energized through the afternoon.
5. Meal timing
In addition to what you’re eating, it also comes down to when you’re eating. Lunch in the middle of the day could be contributing to your lethargy, and you may need to tweak your mealtimes.
“Leptin levels, the hormone that suppresses hunger, is low at noon and lowest at approximately 4 p.m. of our 24-hour cycle. Meals in the morning and early evening, over time, will help the daytime fatigue. Studies have shown fasting improves energy state and it may be that it is not truly ‘fasting’ at all but rather a more natural meal pattern,” Dr. Ruhoy states.
6. Anxiety
If you're someone who feels anxious as soon as your alarm goes off, it’s no wonder that you feel depleted in the afternoon.
Dr. Malkin says, “A chronic anxiety sufferer will still feel exhausted even after a full night’s rest because of constant fear when there is no real danger. It is best to schedule an appointment with your doctor to help pinpoint the issue and get treatment to help combat the anxiety.”
Related: The 3 Things To Never Eat If You Have Insulin Resistance
7. Blood sugar levels
“Our body uses sugar for energy,” Dr. Kerr says. “The carbohydrates that we eat are converted to glycogen and transported throughout our body in our blood. Insulin will move the sugar from our blood to the cells that need it. If our insulin metabolism is off, which can be caused by diabetes, then our blood sugar can be too low or too high. This can impact the sugar available to our nervous system in order for it to function appropriately. When this happens, we will become very fatigued and sometimes very disoriented. Insulin metabolism is negatively impacted by poor diet and poor sleep.”
8. Not enough exercise
Here’s some major motivation to get your sweat on: exercise just might eliminate your afternoon slump altogether. “Exercising regularly can help combat fatigue,” Dr. Ruhoy says. “Exercise promotes mitochondrial efficacy and it does not require triathlons or climbing Mount Everest. Daily movement helps maintain systemic blood flow and natural levels of adrenal and hypothalamic hormones throughout the day.”
Book a morning spin class, sneak in a lunchtime run or do some calming-yet-calorie-burning yoga at the end of the day. One study from 2022 Frontiers Psychology review found that moderate intensity exercise programs had small to moderate effects on people's fatigue, energy and vitality.
Related: These Are the 16 Best Lower Back Exercises, According to Fitness Pros
9. Inadequate sunlight
Dr. Ruhoy explains that sunlight is a huge component of setting proper circadian rhythm, the biological process that regulates our sleep-wake cycles. That means that your body is craving a noon walk in the sunshine—or even better, get out to walk in the sun as soon as you wake up.
She says, “We often focus on sleep, which is important to be sure, but part of that cycle includes ‘wake,’ which is one reason why regular meal patterns can be crucial. But getting outdoors each day is important to simulate that rhythm. It does not have to be a sunny day as all that is needed is natural light.”
10. Excessive caffeine intake
If you’re a coffee-drinker, you’re likely already aware that if you guzzle a few cups in the morning, it could result in an afternoon crash fueled by a lack of java. And according to Dr. Malkin, the pandemic has been marked by an increase in caffeine all around.
“The standard morning cup of coffee became morning, afternoon and evening joe to help us stay up for Netflix binges and try to function during a Zoom call the next day,” he says. “I’m all for a shot of espresso, but in moderation. When taken in excess, [caffeine] will quickly give you the ultimate jolt but remember what goes up must come down.”
To pace yourself, he says that a good rule of thumb is to drink a glass of water equal to your cup of coffee or other caffeinated beverage.
11. Too much time on social media
When you find yourself with a few free minutes during the day, we’re guessing that you’re scrolling through social media. Although this can provide an entertaining or even mindless, diversion, it could result in exhaustion later. “Too much screen time isn’t good for anyone,” Dr. Malkin says. “Our brains are actively working to absorb all the images, but let’s not forget that the brain is the body’s command center. It gives out all the instructions for when it’s time to eat, sleep or work. This is our personal computer which also needs time to ‘reboot’ just like an athlete’s body after a rigorous workout.”
12. Narcolepsy
There are some health conditions that can lead to overall fatigue, the afternoon slump included, and one of those disorders is narcolepsy.
Dr. Kerr says, “Narcolepsy is a chronic sleep disorder characterized by overwhelming daytime drowsiness and sudden attacks of sleep. People with narcolepsy often find it difficult to stay awake for long periods of time, regardless of the circumstances. Narcolepsy can cause serious disruptions in your daily routine.”
If you suspect that you may have narcolepsy, it’s a good idea to schedule an appointment with your doctor.
13. Stress
Stress is a natural, albeit less-than-desirable, part of everyone’s lives. And needless to say, for many reasons, stress has become even more rampant during the pandemic. When you’re stressed out, it can definitely take its toll on your daily energy level.
Dr. Ruhoy shares, “Emotional, physical and mental stress can wear us down and make us less motivated to accomplish tasks or engage in social activities, and over time, the effects of stress can fatigue our cells. Stress has real physiologic effects that can ultimately cause fatigue.”
Next up, beat the fatigue with 130 quotes that'll help you catch some sleep
Sources
Max Kerr DDS, D-ABDSM, dental sleep expert with Sleep Better Austin
Dr. Ilene Ruhoy, MD & PhD, and Gut Council Member for the probiotics company Jetson
Dr. Abe Malkin, M.D. M.B.A. at Concierge MD LA
"Understanding Circadian Rhythms." National Sleep Foundation.
Polygenic predisposition, sleep duration, and depression: evidence from a prospective population-based cohort. Translational Psychiatry.
The Effect of Chronic Exercise on Energy and Fatigue States: A Systematic Review and Meta-Analysis of Randomized Trials. Frontiers Psychology.
