Afternoon fatigue is caused by poor sleep, diet, lack of exercise, dehydration, medications, or hormonal imbalances. Solutions include getting enough sleep, eating smaller, protein-rich meals, drinking enough water, exercising, and monitoring medication side effects and medical conditions. Hormonal imbalances can also cause fatigue.
Many people have a low energy in the afternoon that makes them feel sluggish. Often, their remedy is to reach for caffeinated drinks like coffee or soda. These can offer short-term energy spikes, but they don’t fix the cause. Afternoon fatigue is commonly caused by poor sleep, poor diet, lack of exercise, dehydration, medications, or hormonal imbalances.
Not getting enough sleep is one of the most common causes of afternoon fatigue. Going to bed too late, being interrupted by a pet or child at night, or sleeping on an uncomfortable mattress can all lead to restless sleep. To help assess whether sleep is the problem, keeping a journal to document sleep habits can help a person discover patterns that are detrimental to a restful night’s sleep.
People who experience anxiety during the day may feel its effects at night as well. Tossing and turning during sleep can result from anxiety and often reduces the restful effect of sleep. Getting into a routine that relaxes the mind before bed, like yoga or light reading, can help ensure a peaceful night’s sleep.
Diet and nutrition are also important factors in the equation. Eating a large meal for lunch can contribute to sluggishness. The body shunts blood from the brain to the intestines to digest a large meal. This can cause the energy crash many feel in the afternoon. One solution would be to eat smaller meals for lunch.
The types of food eaten at lunch are also important. Adding more protein and reducing your carbohydrate intake, especially simple carbohydrates like white bread, will help stave off afternoon fatigue. Simple carbohydrates are digested quickly and cause a spike in blood sugar levels. This spike may initially boost energy levels, but a crash is inevitable an hour or two after consumption. These types of carbohydrates also contain refined sugar and very few essential vitamins and minerals.
Complex carbohydrates, on the other hand, take longer to digest. This helps control blood sugar levels throughout the day. They also contain fiber, vitamins and minerals. Examples of complex carbohydrates include vegetables, whole-wheat pasta and brown rice.
Fluids consumed throughout the day can also contribute to afternoon fatigue. Not drinking enough water can cause dehydration and lead to low energy levels. This can be remedied by drinking eight glasses of water a day and avoiding diuretics, such as coffee, which expel water from the body.
Exercising can help elevate energy levels throughout the day. Many people, especially office workers, spend eight hours or more a day sitting in front of a computer, often resulting in poor circulation. Incorporating exercise into their daily routine would not only help with circulation but also keep their energy levels consistent throughout the day. Taking a brisk 10-minute walk after lunch can help invigorate your body and mind.
Medications may play a role in afternoon fatigue. People suffering from this should watch the medications they are taking. Some medications such as antihistamines, pain relievers, blood pressure prescriptions, and anti-anxiety medications can have fatigue as a side effect. Medical conditions such as hyperthyroidism and anemia can also contribute to low energy levels.
Hormonal imbalances, experienced by many menopausal women, can also be responsible for tiredness. Hot flashes and night sweats common in menopausal women can cause poor sleep at night. Malfunctioning adrenal glands and decreased thyroid function can also be responsible for fatigue.
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