Why Do I Always Feel Tired at 3pm?
It’s mid afternoon. You’ve still got things to do. But suddenly, it feels like someone pulled your batteries out.
You’re tired, your eyes are heavy, your brain feels foggy, and all you want is a nap (or another coffee).
Sound familiar? You’re not alone. That classic 3PM crash happens to so many people. But why does it happen? Let’s break it down.
1. Your Blood Sugar Is Crashing
When you eat, your body turns food into glucose (sugar) for energy. But if your meals are mostly carbs and sugar (like toast for breakfast, a muffin at morning tea, or a quick sandwich for lunch) your blood sugar spikes up fast and then crashes just as quickly.
That crash? That’s the 3PM slump.
Quick tip: Try balancing meals with protein (like eggs, nuts, or tofu) and healthy fats (like avocado or olive oil) to keep your energy steady.
2. Your Body’s Natural Clock
Your body runs on something called a circadian rhythm, an internal 24 hour clock. Around mid afternoon, it’s totally normal for energy to dip a little. This is why many cultures have siestas!
The problem isn’t the dip itself, it’s that our busy lives don’t allow for rest, so it feels worse than it should.
Quick tip: A 10 minute walk outside or some gentle stretching can wake you up naturally.
3. You’re Dehydrated
Even mild dehydration can cause fatigue, brain fog, and low energy. And most of us don’t drink nearly enough water during the day.
By the time you hit 3PM, your body might just be saying please, can I get some water?
Quick tip: Keep a bottle nearby and aim for steady sips, not chugging all at once. Herbal teas count too!
4. You’re Running on Stress Hormones
If you’re living on caffeine and adrenaline all morning, your nervous system eventually hits a wall. High stress hormones (like cortisol) burn through your energy, leaving you drained by mid afternoon.
Quick tip: Swap one coffee for calming practices like deep breathing, short breaks, or even a few minutes of fresh air.
5. Poor Sleep the Night Before
This one’s obvious, but easy to overlook. If you’re not getting deep, restorative sleep, you’re already running on low. By 3PM, your body simply can’t keep up and you feel tired.
Quick tip: Aim for a consistent bedtime routine, no screens an hour before bed, dim the lights, and give your body signals it’s safe to rest.
6. Sitting Too Long
Sitting all day = sluggish blood flow. And sluggish blood flow = sluggish brain.
That 3PM crash might be less about lack of motivation and more about your body begging you to move.
Quick tip: Stand up, stretch, walk around the block, or even do a few heel drops, anything to get circulation going.
So…Is It Normal?
A small dip in the afternoon is normal (thanks, body clock). But tiredness every single day? That’s a sign your body’s trying to tell you something.
It could be your food, your stress, your sleep, your hydration, or a mix of them all.
If you’re crashing hard at 3PM every day, you don’t just need more coffee. You need smarter support:
– Balance your meals
– Stay hydrated
– Move your body
– Manage stress
– Prioritise sleep
Small shifts make a big difference. And when your body feels supported, that afternoon crash won’t feel quite so extreme.