Scientists pinpoint exact time of the afternoon slump and offer ways to beat it

Scientists say the familiar midafternoon energy dip is a predictable part of the body's sleep–wake cycle and often arrives in the early afternoon, with many people experiencing a pronounced drop in alertness around 1:30 p.m.

Researchers point to the interaction between the circadian drive for wakefulness and a steadily rising sleep pressure that accumulates the longer a person is awake. In one large survey of workers, nearly 60 percent reported feeling most productive at about 10 a.m., while more than half recorded a slump at roughly 1:27 p.m., with a further lull reported near 2:06 p.m.

Neuroscientists say those two forces "fight each other" through the afternoon, and sleep pressure often wins out, leaving people feeling sluggish, according to Dr. Ravia Allada of the University of Michigan. How long the slump lasts can vary by person and is affected by sleep quality, daily routines and diet.

Dietary choices can accentuate the slump. Metabolism experts say high-sugar and refined-carbohydrate meals—white bread, pasta, muffins and many processed breakfast cereals—are digested quickly and can trigger sharp rises in blood sugar followed by insulin-driven drops that produce a transient energy surge and then a crash. Professor Sai Krupa Das of Tufts University recommends replacing sugar-heavy breakfasts with nutrient-dense options such as oats, plain yogurt with berries and chia seeds, which release energy more slowly and supply antioxidants that may support focus and mood.

Cardiologist and gastroenterologist advice in the study also emphasizes whole-grain porridge and fiber-rich foods as steadier sources of energy. Dr. Saurabh Sethi, a Harvard-trained gastroenterologist, suggested oats specifically because of their slow-release energy profile.

Short periods of physical activity have been shown to offset the afternoon dip. Surveys cited in the study found about a quarter of employees said a walk outside lifted their energy and alertness. An Italian study led by physiologist Francesco Luciano reported that breaking up long periods of sitting with brief strolls significantly increases daily energy expenditure and can improve health markers, a finding researchers said applies to everyday life where extended sitting is common.

When sleep is not an option during the workday, experts advise a 20-minute nap to reduce sleep pressure and restore alertness. Coffee or other sources of caffeine also help some workers: in one survey, 31 percent reported that drinking coffee gave them an energy boost and nearly half said being around colleagues improved productivity. However, experts caution that caffeine is a short-term fix and that relying on it without addressing sleep habits and diet can mask underlying problems.

Excessive daytime sleepiness that persists despite regular sleep, improved diet and increased activity may signal an underlying medical condition. Dr. Allan I. Avidan, who has studied sleep disorders, told the New York Times that if a person is "so sleepy to the point of dozing off unintentionally" after making lifestyle changes, further medical evaluation is warranted.

Public-health researchers note that sedentary lifestyles are linked to broader health risks, including excessive daytime sleepiness, sleep apnea, obesity, type 2 diabetes and certain cancers. A 2019 estimate attributed as many as 70,000 deaths a year in the United Kingdom to physical inactivity and put associated treatment costs at about £700 million annually.

Experts emphasize that the midafternoon slump is generally a normal, temporary state rather than a sign of disease. Simple measures—regular sleep schedules, fiber- and protein-rich breakfasts, short walks or activity breaks, and brief naps when possible—can reduce its impact on productivity and safety. Where daytime sleepiness is severe or persistent, clinical assessment can help identify treatable conditions.