Your guide to avoiding
the 3pm slump at work
Have you ever felt yourself struggling to stay alert by mid-afternoon? Don’t worry, you’re not alone.
This ‘3pm slump’ can make even the simplest of tasks feel like you’re climbing Mount Everest. For many, the first instinct is to reach for a sweet treat or second (and even third) coffee. But are these ‘quick fixes’ actually helpful?
Contact caught up with Dr Brooke Devlin, an Advanced Accredited Practising Dietitian and Advanced Sports Dietitian from UQ’s Faculty of Health, Medicine and Behavioural Sciences, to break down why the 3pm slump at work is so common, and how to overcome it without sugar or caffeine.
Dr Brooke Devlin
Dr Brooke Devlin
Why do we crash at around 3pm?
According to Dr Devlin, an afternoon dip in alertness is in fact a natural part of our body’s internal clock.
“The ‘3pm slump’ is linked to our circadian rhythm; a natural, internal process that regulates the sleep-wake cycle and energy levels over a 24-hour period,” Dr Devlin explained.
“A decrease in alertness typically occurs between 2pm and 4pm, even if we've had a good night’s sleep.”
But while it’s perfectly normal, our lifestyle choices – including the way we eat, move and rest – can turn a mild lull into a major productivity crash.
“Meals that are high in quickly digested carbohydrates or spaced too far apart can lead to fluctuations in blood sugar, which may contribute to feeling tired, less focused and craving something sweet.”
In not-great news for office workers, typical desk-job conditions can also be a trigger.
“Physical inactivity and limited exposure to natural light can dampen our mental alertness and worsen the sensation of fatigue,” said Dr Devlin.
“Sleep quality and hydration levels matter too. Poor sleep the night before or ongoing poor sleep habits make the afternoon dip feel more pronounced.”
In other words, your 3pm fatigue might be biological but your routine might be making it worse.
7 hacks for beating the 3pm slump
Luckily, your afternoon doesn’t have to be a write-off – and the answer isn’t sweet treats or coffee.
“These quick fixes often backfire, leading to another crash not long after,” Dr Devlin said.
“The key is to take a proactive approach that works with your body’s natural circadian rhythm rather than against it.”
1. Eat a balanced breakfast and lunch
You really are what you eat. Dr Devlin recommends a breakfast that incorporates protein (like eggs or yoghurt), fibre (such as oats or fruit) and healthy fats (nuts or avocado). These elements help to regulate your energy levels.
“Similarly, a lunch that includes whole grains, lean proteins and vegetables will help you avoid the post-lunch crash,” Dr Devlin explained.
2. Time your meals to match your circadian rhythm
It’s not just what you eat that impact energy levels, when you eat also plays a critical role.
“Long gaps between meals or erratic eating patterns can result in dips in energy and focus,” Dr Delvin said.
“Emerging evidence suggests that time-restricted eating (TRE), where eating is confined to a consistent daily window such as 8–10 hours, may help stabilise circadian rhythms and improve metabolic efficiency.
“Eating earlier in the day, when insulin sensitivity and digestive function are typically better, may further support sustained energy and mental clarity.”
3. Keep hydrated
Feeling flat? You might just be thirsty.
“Even mild dehydration can lead to sluggishness and difficulty concentrating.”
Dr Devlin recommends that you sip on water throughout the day to maintain hydration.
4. Move your body
If you’re feeling the slump start to settle in, it’s probably your body telling you to move.
“Mid-afternoon is a great time to get your body moving,” Dr Devlin said.
“Even a five-minute walk, light stretching or standing up at your desk can boost blood circulation and stimulate alertness.
“Movement helps with digestion and encourages the release of feel-good chemicals like dopamine and serotonin, which can lift your energy and mood.”
5. Seek natural light
If you’re working indoors, it’s important that you try to get some natural light whenever you can.
“Sunlight helps maintain your circadian rhythm and supports mental clarity,” Dr Delvin said.
6. Take a short mental break
“Don’t underestimate the power of a short mental break,” Dr Delvin explained, “stepping away from screens, doing a breathing exercise or chatting with a colleague can help reset your focus”
7. Schedule your hardest tasks in the morning
Finally, don’t make mid-afternoon harder for yourself.
“Save routine or creative work for this time and tackle analytical or high-focus tasks in the morning when your brain is naturally more alert.”
7 hacks for beating the 3pm slump
Luckily, your afternoon doesn’t have to be a write-off – and the answer isn’t sweet treats or coffee.
“These quick fixes often backfire, leading to another crash not long after,” Dr Devlin said.
“The key is to take a proactive approach that works with your body’s natural circadian rhythm rather than against it.”
1. Eat a balanced breakfast and lunch
You really are what you eat. Dr Devlin recommends a breakfast that incorporates protein (like eggs or yoghurt), fibre (such as oats or fruit) and healthy fats (nuts or avocado). These elements help to regulate your energy levels.
“Similarly, a lunch that includes whole grains, lean proteins and vegetables will help you avoid the post-lunch crash,” Dr Devlin explained.
2. Time your meals to match your circadian rhythm
It’s not just what you eat that impact energy levels, when you eat also plays a critical role.
“Long gaps between meals or erratic eating patterns can result in dips in energy and focus,” Dr Delvin said.
“Emerging evidence suggests that time-restricted eating (TRE), where eating is confined to a consistent daily window such as 8–10 hours, may help stabilise circadian rhythms and improve metabolic efficiency.
“Eating earlier in the day, when insulin sensitivity and digestive function are typically better, may further support sustained energy and mental clarity.”
3. Keep hydrated
Feeling flat? You might just be thirsty.
“Even mild dehydration can lead to sluggishness and difficulty concentrating.”
Dr Devlin recommends that you sip on water throughout the day to maintain hydration.
4. Move your body
If you’re feeling the slump start to settle in, it’s probably your body telling you to move.
“Mid-afternoon is a great time to get your body moving,” Dr Devlin said.
“Even a five-minute walk, light stretching or standing up at your desk can boost blood circulation and stimulate alertness.
“Movement helps with digestion and encourages the release of feel-good chemicals like dopamine and serotonin, which can lift your energy and mood.”
5. Seek natural light
If you’re working indoors, it’s important that you try to get some natural light whenever you can.
“Sunlight helps maintain your circadian rhythm and supports mental clarity,” Dr Delvin said.
6. Take a short mental break
“Don’t underestimate the power of a short mental break,” Dr Delvin explained, “stepping away from screens, doing a breathing exercise or chatting with a colleague can help reset your focus”
7. Schedule your hardest tasks in the morning
Finally, don’t make mid-afternoon harder for yourself.
“Save routine or creative work for this time and tackle analytical or high-focus tasks in the morning when your brain is naturally more alert.”
Still craving sugar or coffee? Reach for these instead
If you’re still longingly gazing at the vending machine chocolate bar or office coffee machine, Dr Devlin has some other snack ideas:
- A small handful of unsalted nuts with a piece of fruit
- Wholegrain crackers with cheese or hummus
- Greek yoghurt with berries and seeds
“These combinations slow digestion and help keep energy levels stable without the spikes and crashes caused by sugar-heavy options,” Dr Devlin said.
Also, don’t forget the power of hydration.
“Try a glass of water first. Adding lemon, mint or cucumber for flavour can make it more enjoyable. Herbal teas like peppermint or rooibos can also provide a refreshing, caffeine-free lift.”
The 3pm slump is a natural part of our daily cycle, but it doesn’t have to derail your day.
With a few mindful tweaks to your meals, movement and routines, you can stay energised all the way to home time.
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