How to Bounce Back From That 2pm Slump

I’m sure you all have been there: you have an uber-productive morning, knocking out your to-do list, and fighting the urge to scroll through Instagram…..Then the clock strikes two and all you want to do is throw on some pajamas, hop into bed and snuggle your pup. During this time your energy is gone, and you’re having trouble doing routine things and just keeping your eye open.

You’re not alone! (Cue Michael Jackson!) It’s completely normal to feel tired once the afternoon hits. Around this time your body starts to produce melatonin and reduce your cortisol as a way for your body to start slowing down and preparing for bed. Especially since some people have been up already for 7-9 hours, the sleepy feeling could just be your natural reaction by your internal body clock.  However, I’ve put together a few simple tricks to help you fight that afternoon fatigue.


I’m sure you guessed I would bring up working out…After all, that’s the main focus of my blog. Start taking a midday trip to the gym or your favorite studio. Doing some light aerobic exercise can help boost productivity, as well as fend off that sleepy feeling. Even if you’re not able to step away for a 30-60 minute workout, at least get-up and take a walk. Getting your body moving and blood pumping is great at helping to improve mental clarity and creativity.

Healthy Eating Habits

Make sure you’re always eating a well balanced and nutritious meal for breakfast. This is one of the most important meals of the day and skipping this could be the cause of your 2 pm crash! Also, eating high protein lunches is a great way to keep your energy levels up. If you’re someone who tends to grab for the candy as a “pick me up”…DROP IT and grab a healthier option like nuts, hard boiled eggs or even yogurt. The sugar will only make you more drowsy after your sugar crash, and possibly feel guilty. 

Get enough sleep or take a nap

Oona girl taking her midday nap

I don’t joke around when it comes to sleep! Sleep is a big part of having enough energy throughout the day. If you tend to have a hard time falling asleep, try making a bedtime routine so your body knows it’s time to relax. Some days you may not get your full 6-8 hours, maybe your roommate came home at 2 am and decided to bring the party into your living room, or maybe some crazy person was wandering the street yelling(gotta love SF). If this is the case, find some time during your day to take a 20-minute power nap. Just by taking a little snooze you can boost your alertness and productivity immensely.


Even slight dehydration can cause you to feel sleepy, sluggish and dizzy. NOT WORTH IT. Drink your water! When you’re tired it is so tempting to grab a coffee or soda, but it’s not going to help you if you’re dehydrated. Keep a bottle at your desk and try to drink your water consistently throughout the day, it will help you power through those midday slumps.

Silent Disco

Music can help boost your mood and make you feel more energized, especially when your favorite song comes one. Just try to avoid having a dance party at your desk. Put some headphone on and get lost in the beat. Just try to not sing along. 🙂 

I hope these 5 tips help you beat your 2 pm slump.