Tips to Avoid Afternoon Energy Crashes

Understanding the reasons behind your afternoon slump is the first step towards finding solutions. Here are five common factors contributing to your midday energy dip:

Skipping Breakfast or Eating a Nutrient-Poor Breakfast

  • Breakfast is the fuel that kicks your metabolism into gear for the day. When you skip it or opt for a nutrient-poor, sugary meal, your body doesn’t have the necessary energy to keep you going. This can result in a significant drop in blood sugar by the afternoon, causing fatigue and an inability to concentrate.
  • A high-sugar breakfast might give you a quick energy boost, but it’s followed by a rapid blood sugar crash, leading to feelings of tiredness and hunger.


  • Dehydration can be a silent energy drainer. Even mild dehydration can cause a significant drop in energy levels. Your body needs enough water to perform its essential functions efficiently. Without it, your physical and mental performance may decline, resulting in the familiar mid afternoon slump.


Sedentary Lifestyle

  • Extended periods of sitting or standing can reduce blood circulation, which means your cells receive less oxygen and nutrients. This lack of cellular fuel can lead to feelings of fatigue and a decrease in overall energy levels. A sedentary lifestyle can also lead to weight gain and other health issues, which can further contribute to tiredness.

Chronic Stress

  • Persistent stress can lead to adrenal fatigue. Your adrenal glands are responsible for producing stress hormones that help you deal with stressful situations. When you’re constantly stressed, your adrenals can get overworked, and their hormone production can falter, leading to an energy slump, especially in the afternoon when the day’s stresses have accumulated.


Your gut and afternoon fatigue

Believe it or not, the health of your gut can play a role in your afternoon energy levels. Here’s how:

  • Your Gut and Energy Production: Your gut is where your body absorbs the nutrients from your food that are used for energy production. If your gut health is compromised, it can impact the absorption of these nutrients, leading to lower energy levels.
  • The Gut-Brain Axis: Your gut and brain communicate regularly through the gut-brain axis. If your gut health is out of balance, it can impact this communication, potentially leading to feelings of fatigue.

Include gut-healthy foods in your diet like fermented foods, fiber-rich fruits and vegetables, and lean proteins. If you suspect a significant gut issue, consider seeking professional help to optimize your gut health.

Remember, small, incremental changes to your diet and lifestyle can make a significant difference. If you’re feeling stuck or need help figuring out the right steps for you, don’t hesitate to get the help you need.


By Romy Bursztyn – Registered Nutritionist & Accredited Health Coach  with NIIM.
Romy has a strong interest in working with clients who struggle with a challenged relationship with their body and food.

To learn more or book a consult with Romy, click here.