How To Avoid The Afternoon Slump

Every day at work around 3pm I would start to feel groggy, a headache would start to form behind my eyes and I would feel either restless or completely exhausted - sometimes even both. A lot of us start to think this is normal and just a part of work and life but I can tell you that it isn't. Since I have started on my personal growth journey and improved numerous areas of my life, I no longer get this awful feeling. Here is how to get rid of the afternoon slump. 

Quit Sugar

Sugar really makes a huge difference to our minds and our energy levels. It may give us an initial high, but then it certainly shows us the low once we crash. 

When I decided to quit sugar, for a few days I still had that groggy feeling, it still happens now. If I have a bad weekend, on the following Monday I always get a headache, Tuesday it fades a little and luckily by Wednesday I am back to normal again. 

But this shows that it's not just what we eat on that particular day but what we eat the days running up to it. I have made a promise to myself that I am no longer to sugar binge on the weekend because obviously, it is not good for my body. It makes me feel crappy and is just not worth it. 

I feel confident that sugar makes a huge impact on my energy levels throughout the day. Now that I have pretty much quit sugar all together I am not getting to 3pm and feeling like I need a nap.

Maybe just give it a try and see how you feel once you give up sugar, I bet you will feel a lot more energized. 

Read my post here about what else I learned when I gave up sugar.


It is quite common to get low on iron. We need iron to help our red blood cells carry oxygen around our body. If the iron in our blood gets too low this means that there is not enough oxygen getting to your muscles or organs. 

This can cause huge fatigue and even Anaemia. A lot of us will never realize that we are low on iron because many people don't connect how they are feeling with what they are consuming. We are more likely to blame it on other elements of our lifestyle like stress or not enough sleep. Or we even convince ourselves that it is normal to feel this way.

But maybe give some iron tablets a go and see if they boost your mood and energy levels. I have started taking them now and feel a little more sprightly. 

Be sure to speak to your GP first before taking any supplements.  


Have you ever gotten to the end of the day and felt one of those headaches right at the top of your head? 

Those are usually the types of headaches I get when I am feeling dehydrated. It ruins my night if this happens, I can't go to the gym, the thought of standing in the kitchen for half an hour cooking could make me cry and all I want to do is curl into a ball and sleep.

And no matter how much I drink to try and replace the water, the damage is already done and I just have to sleep it off. 

So this is another example of how you cannot just focus on what you are consuming that day but the days leading up to it. So get into a habit of drinking enough water every single day and you will feel so fresh and energized.

Water is absolutely necessary for our bodies to function normally so if you are lacking then it is no surprise that you will start to feel tired towards the end of the day and lose some focus. So get yourself a snazzy new water bottle and hydrate, hydrate, hydrate. 

I also wrote a post on how I started drinking more water, read it here


Go outside and get some fresh air. If you work in an office or even at home and you are spending the whole time sitting at your desk, even your lunch break, then take some time out. 

The fresh air will do you good and also break up your day a little. If you work in an office walk around the local town, or if you work from home take the dog for a walk or even eat your lunch in the garden. 

The great outdoors does wonders for your body and mind. I can guarantee if you get outside on your lunch break you will feel so much more revitalized when you get back to your desk

I am lucky that I work in Bath, the most beautiful city with old buildings and gorgeous parks. This means it is lovely to get out and walk around or sit and relax on the grass with my lunch if it is sunny.

I know not everyone is as lucky as I am but make the most of what you have, anywhere you work there will the sky outside, so just go out and wonder at the clouds. 


Sometimes we just aren't getting enough oxygen to our brains and this can make us super tired and foggy. 

I don't know about you but I know that I breathe quite shallow and I find myself every now and again sighing. Not because I'm tired or bored but because I haven't taken a nice deep breath in a while. 

The better you get at breathing, the better your circulation will be. You will be filling your lungs up with more oxygen and therefore getting more energy to where you need it. 

Also, the act of breathing itself has a sort of refreshing feeling don't you think? 

Maybe you can start meditating and work on some breathing techniques. Just be aware and take some deep breathes down to your stomach. There are some great videos and blogs on meditation and breathing.

So do you suffer from the afternoon slump? What steps are you going to start today to get your focus back and feel fresh all day?

5 Ways To Avoid The Afternoon Slump