Connect with us


Battling the 3pm Slump? Here Are 6 Science-Backed Ways M’sians Can Try To Fight Midday Fatigue


Midday Slump Unique
Source: Eren Li & Standsome Worklifestyle

Aching to reach for a pick-me-up coffee after lunch? You’re not alone! Due to our body’s natural circadian rhythm, we tend to feel sleepy and less alert between 1pm and 4pm. This common phenomenon is known as the afternoon slump. 

While the circadian rhythm is mainly responsible for fatigue, many other factors can contribute to the energy slump, such as:

  • Sleep deprivation
  • Dehydration
  • Poor diet
  • Excessive stress

Before you reach for another cup of coffee, let us assure you that there are science-approved ways to fight midday fatigue effectively. Keep on reading to find out how! 


1. Have nutrient-dense foods for lunch

Having high-calorie meals that consist of fried foods, saturated animal fats, and simple carbohydrates can worsen the afternoon dip. This is because heavy meals trigger an insulin spike in our bodies, increasing the production of melatonin, a hormone that causes drowsiness. 

Hence, to prevent daytime sleepiness, it is best to opt for fibre-rich fruits, leafy greens, and complex carbohydrates like whole grains, beans, and legumes. Need to munch on some snacks? Look for nutrient-packed foods like nuts, low-fat yoghurt, and berries instead of sugary energy bars! 

Pexels Olia Danilevich 9004734


2. Take a 30-minute power nap

Studies have shown that taking a 10 to 30-minute power nap enhances memory, improves cognitive functions, and promotes alertness. To overcome sleepiness during midday fatigue, it is advisable to take a nap before or during the post-lunch slump. 

Be sure to nap in a dark, quiet, and cosy place, as light sources, noises, and uncomfortable temperatures can deteriorate your sleep quality. However, be careful not to oversleep, as it might leave you feeling groggy and worsen the afternoon dip.

Pexels Eren Li 7241266


3. Stretch and walk in the sunshine

If you can’t find an ideal napping place, try stepping into the sunshine! Exposure to natural light can help fight midday fatigue by increasing the production of serotonin in our brains. This hormone is known to boost our mood, improve calmness, and increase wakefulness

While you’re soaking up the sun, remember to do some stretching or walk around your office! Light exercises can improve your blood circulation and increase the oxygen supply to the brain, giving you that much-needed energy boost. 

Pexels Andrea Piacquadio 3790848


4. Stimulate your senses to stay focused

Falling behind on work? Stay focused and productive during the afternoon slump by engaging your senses! There are a few easy methods you can try to boost productivity at work, such as:

Wes Hicks 4 Eetnac1S4 Unsplash


5. Stay hydrated

To fight sluggishness, you might be tempted to gulp down another cup of coffee or energy drink, but doing so does more harm than good! Excessive caffeine intake reduces your sleep quality at night, while sweetened energy drinks can result in sugar crashes that intensify your midday fatigue.  

The best drink you can get during the 3pm slump is a good ol’ glass of water, which maximises physical performance, boosts energy, and improves brain functions. Besides, staying hydrated possesses various health benefits, such as promoting weight loss, boosting metabolism, and preventing headaches! 

Pexels Ketut Subiyanto 4350181


6. Use a standing desk or work in groups

Long hours of sitting and screen time can easily drain your energy, leaving the afternoon slump more unbearable. Instead of lounging on your seat, try using a standing desk! Standing while working does not only burn calories, but it can also improve your posture and boost blood circulation, allowing you to concentrate easier. 

Alternatively, you can arrange meetings, discussions, and group work sessions during the post-lunch slump to combat sleepiness. This is because socialising triggers the production of oxytocin, a happy hormone that inspires creativity and boosts concentration

Pexels Standsome Worklifestyle 10321997


While the symptoms of the 3pm slump can be alleviated, the afternoon dip caused by the body’s circadian rhythm is often inevitable. 

Nonetheless, you can still tailor your workload to your energy levels by tackling challenging tasks in the morning and attending to easier tasks after lunch hour. This way, you get to minimise the impact of the afternoon slump on your work performance. 

Are you struggling with the dreaded afternoon slump? What do you usually do to fight fatigue and stay productive? Let us know in the comments below! 


Also read: 5 Must-Have Items to Place On Your Office Desk For A More Productive & Contented Work Life

Screenshot 2023 01 05 124446

Source: Eren Li
Source: Wes Hicks

Just In

Collage Pregnant Collage Pregnant
News16 hours ago

Trans Man In India Makes History By Giving Birth To Baby With Trans Girlfriend

In what is believed to be the first in India, a transgender couple in Kerala has welcomed their baby this...

My Post 1 2023 02 07T165519.379 My Post 1 2023 02 07T165519.379
News2 days ago

Ipoh High Court Orders Man To Be Paid RM240k After He Was Unlawfully Imprisoned For 106 Days

The Ipoh High Court has ordered for a man to be paid RM240,000 in damages after they found that his...

Ft Ismail Ft Ismail
News4 days ago

Former PM Ismail Sabri Says He is Ready to Quit Politics & That GE15 Was His Last Election

Following UMNO’s surprisingly disappointing results during the 15th General Election, the survival and the future of the party was questioned....

Ft Igp Ft Igp
News4 days ago

IGP: Public Must Follow Dress Codes at Police Stations Except in ‘Life or Death’ Emergencies

It was recently reported that a woman had complained that she had been denied entry into Kajang police station over...

Ft Kelantan Ft Kelantan
News5 days ago

Kelantan Corporation Responds to Backlash After Employment of State MB & Deputy’s Children

Recently, the employment of the Kelantan Menteri Besar and his deputy’s children in the Kelantan State Economic Development Corporation (PKINK)...

Nga Kor Ming Legalise Fireworks Nga Kor Ming Legalise Fireworks
News5 days ago

Federal Government Agrees To Legalise Fireworks & Firecrackers, Says Nga Kor Ming

When the festivities are near, we will definitely hear many people playing with firecrackers and fireworks even though it is...

My Post 1 97 My Post 1 97
News6 days ago

KL High Court Rejects Zahid Hamidi’s Bid to Permanently Regain Passport For DPM Duties

Datuk Seri Dr Ahmad Zahid Hamidi failed in his application at the Kuala Lumpur High Court to get his passport...

Collage Fahmi Collage Fahmi
News7 days ago

“Don’t be shy, join me” – Communications Minister Says He Doesn’t Want A Dedicated Lift

Did you know that besides riding in a car amidst an entourage of blacked out cars and police vehicles, Malaysian...


Latest Videos