Why You Crash Around 2–3 PM (and How to Fix the Afternoon Energy Slump)

Kim Moynihan
Jan 27
3 min read

If you feel fine in the morning but hit a wall sometime between 2 and 3 PM, you’re not imagining it.

The afternoon energy crash is one of the most common complaints I hear—especially from people who are eating better, trying to sleep well, and genuinely taking care of themselves.

Brain fog sets in. Energy drops.

Motivation disappears.

You might reach for coffee, something sweet, or try to push through.

And then the frustration creeps in.

Why is this still happening?

Here’s the most important thing to understand:

This isn’t a motivation problem. It’s physiology.

What Causes the 2–3 PM Energy Crash?

The afternoon slump isn’t random.

It’s the result of a few predictable patterns working together.

Natural Cortisol Rhythms

Cortisol helps regulate energy and alertness. Levels are highest in the morning and naturally decline throughout the day.

A dip in the mid-afternoon is normal.

But if your system is already under strain, that dip can feel extreme.

Blood Sugar Instability

If breakfast or lunch was:

• Low in protein

• Heavy in carbohydrates

• Cold or hard to digest

Blood sugar may rise quickly and then drop right as cortisol is dipping.

That combination creates classic afternoon fatigue—along with irritability, cravings, and mental fog.

Mineral Depletion

Minerals like sodium, potassium, and magnesium are essential for:

• Energy production

• Nerve signaling

• Brain function

Stress, caffeine, sweating, and even drinking large amounts of plain water can dilute mineral levels.

You may be “hydrated” and still exhausted.

Cold or Raw Foods

Digestion requires energy.

During cooler months especially, cold foods like salads, smoothies, or yogurt-based lunches can slow digestion and reduce overall energy output.

Why Common Fixes Often Make the Slump Worse

Most people try to solve a physiological problem with stimulation or suppression.

Common fixes that tend to backfire include:

• Another cup of coffee

• Something sweet

• A “power nap”

• Pushing through with willpower

A short nap might feel helpful in the moment, but it doesn’t address the root cause of the crash.

For many people, afternoon naps:

• Make it harder to fall asleep at night

• Reduce sleep quality

• Shift the energy problem later instead of fixing it

When fatigue shows up at the same time each day, it’s usually a signal—not a true need for sleep.

What to Do Instead (Support the Physiology)

You don’t need perfection or a complete overhaul.

Small, supportive shifts can make a real difference.

Start the Day with Enough Protein

Protein at breakfast and lunch helps stabilize blood sugar so the afternoon dip is gentler instead of dramatic.

Choose Warm, Grounding Meals

Soups, stews, slow-cooked meats, roasted vegetables, or leftovers are often far more supportive than cold meals—especially this time of year.

Add Minerals, Not Just More Water

Plain water alone isn’t always enough.

Adding minerals can support hydration, adrenal signaling, and energy production.

One option I often recommend is Redmond Re-Lyte, which provides electrolytes without added sugar or artificial ingredients.

If you’d like to try it, you can use code TigerCreekWellness for 15% off.

Think “Reset,” Not “Push”

A short walk, stepping outside for natural light, or a few minutes of slow breathing can help recalibrate your nervous system—without overstimulation.

A Final Reframe

If you’re crashing in the afternoon, it’s not because you’re lazy, unmotivated, or doing something wrong.

It’s your body responding to:

• Hormone rhythms

• Blood sugar patterns

• Mineral balance

• Digestive capacity

When you support those systems instead of fighting them, energy often improves naturally.

Sometimes the most effective shift isn’t doing more.

It’s responding differently.

Disclaimer

This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Individual needs vary. Always consult with a qualified healthcare provider before making changes to your diet, supplements, or lifestyle, especially if you have a medical condition, are pregnant or nursing, or are taking medications.