How Avoid the 3pm Energy (and Mood) Crash
Feel like you’re always crashing hard after lunchtime? This 3pm energy slump is another one of those generally-accepted-as-normal struggles so many moms have that actually is far from normal and is a symptom we should be paying attention to.
It also very “conveniently” happens around the same time the kids are coming home from school, the baby is waking from an afternoon nap, or the workday is almost done and you're ready to get home—and just before the pre-dinner chaos that leads to overstimulation and rage (also, not a coincidence).
So if you find you’re consistently grabbing another coffee, reaching for something sweet, snapping at your kids, and wishing you could just lay down and take a nap every afternoon, you want to read this!
Before we dive into what to do, the number one important thing to understand first is that energy lows throughout the day are a major sign your blood sugar needs support! And because of the direct connections to that, your adrenals and stress levels, too.
Blood sugar dysregulation impacts not only your energy but also your mood and cognitive function. Mood swings, anxiety, irritability, brain fog, and more are other symptoms with blood sugar imbalance as a root cause.
Here are a few strategies you can try to reduce and eventually avoid this mid-afternoon dip in energy:
01. Take a break.
It doesn't matter what you're doing, by this point in the day, a lot of us have been doing the same thing(s) and are mentally exhausted. Stepping away for even just 5 minutes can reset your brain and help you recharge (this can also help prevent that overwhelm that can spiral into a crash).
Stand up and just shake it out, do some quick stretches, or take a walk (especially if you can get outside for fresh air and natural light).
(And if you never even paused to actually eat lunch, start there!)
02. Eat a snack with protein + fiber-rich carbs.
Help prevent or at least mitigate a blood sugar crash and bring your levels back to a healthy level to reduce stress and support your energy. A combo of protein and fiber will keep you feeling fuller longer and provide sustained energy, rather than spiking and crashing your blood sugar.
Ideally, do this 30-60 minutes before your typical energy crash (i.e., if it's always 4pm, have a 3pm snack).
03. Hydrate with a boost of minerals.
A lot of the time, fatigue can be a sign of dehydration. Add a few pinches of sea salt to a glass of water or make a mineral mocktail to help replenish your body and support your energy naturally. This can also give your adrenals a gentle boost without the jittery stimulation from caffeine.
04. Assess your stress.
Are you running on stress throughout the day, only to crash once you stop moving? Chronic stress can be a huge contributor to those energy dips, especially when your cortisol levels are out of balance. Practices like deep breathing, laying with your legs up the wall, or taking a quick stretch break can help reduce stress levels and regulate your hormones.
05. Zoom out to look at your entire day.
Are you waiting hours after waking to eat breakfast or skipping it entirely? Are you drinking caffeine on an empty stomach? Are you grazing all day or just eating your toddler's leftovers and no real meals? Are you constantly reaching for sweets and processed carbs?
Assess any habits you have that are either directly keeping you on a blood sugar roller coaster—or indirectly messing with your balance by making you stressed out!
If you’ve got the basics covered and are still feeling that afternoon drag, it might be time to dig deeper into how your body is handling stress, regulating blood sugar, using minerals, and more and give it the support it’s asking for.
Together, we can uncover the root causes behind your energy dips and create a personalized plan to get you back to feeling your best.
Apply here to work with me 1:1 and take the first step toward reclaiming your energy!