How to Beat the Afternoon Slump

Many people feel tired and unfocused in the mid-afternoon. It's partly natural body rhythm and partly lifestyle. A few habits make a big difference.

At lunch

• Choose a balanced meal with protein, vegetables and wholegrains.
• Avoid very large, heavy lunches.
• Drink water.

When the slump hits

1. Move: a 5–10 minute walk, ideally outside.
2. Get light: open blinds or step into daylight.
3. Stretch at your desk.
4. Switch tasks to something more active or social.
5. Have a smart snack: fruit with nuts or yogurt.

The bigger picture

Afternoon tiredness is often linked to poor sleep. Regular bedtimes and wake times usually help more than any quick fix.

When to see a doctor

If you're exhausted most days despite good sleep, see a doctor to rule out causes like anaemia or thyroid problems.