It's 2pm. Smoko's long gone and there are hours still to go. Your head's gone heavy.
That's the afternoon slump. It gets almost everyone, and it's predictable, which means you can plan for it.
Why the afternoon slump hits
The afternoon slump, also called the post-lunch dip, is a drop in alertness in the early to mid afternoon. Sleep researcher Timothy Monk's review found it can happen even when you skip lunch and have no idea what time it is. It comes from your body clock.
Lunch can make it worse. Monk's review says a high-carbohydrate lunch is likely to deepen the dip. A short night's sleep makes it harder to push through too.
On a long shift, that dip lands at the worst spot. For a 6am start, 2pm is hour eight. The back half of the shift is starting, and the work's not done.
Six things that help
1. Get outside and move
Step out into daylight if you can. Walk to the far end of the site or the ward. It's the easiest reset there is, and it costs nothing.
2. Go lighter at lunch
If your afternoons go flat, try a smaller lunch for a week and see what changes. The research says a big carb-heavy meal can deepen the dip.
3. Time your caffeine
Caffeine helps you stay alert. Have it before you hit the wall, not after. Keep an eye on the clock too. The Sleep Health Foundation says the effects of caffeine can last for several hours, often longer than you think. Work out your cut-off in our guide to how long caffeine lasts.
4. Take a short nap, if your site allows it
The Sleep Health Foundation says short naps of 15 to 20 minutes can boost alertness and performance. Set an alarm. Longer than that and you can wake up groggier than you started.
5. Drink water
A dry day can add to that flat feeling, especially on a hot site. Keep a bottle where you can see it.
6. Watch the sugar hit
A big hit of sugar can feel great for a while, then drop you. That's the sugar crash. If you're reaching for a can at 2pm, check the label for sugar. We go through what the claims on the front mean in low sugar energy drinks in Australia.
What a plan looks like for a 6am start
Here's how that could play out. Adjust the times to your roster.
- 12pm, lunch. Keep it lighter than usual and sit outside if there's shade.
- 1:30pm, before the wall. Walk the site. Drink some water. This is the time to have your caffeine, as long as it suits your cut-off.
- 2pm, the dip. If your break allows it, a 15 to 20 minute nap. If it doesn't, stand up and keep moving.
- 3:30pm, the last stretch. Switch to water. Whatever caffeine you've had is still working.
It won't make the dip disappear. It stops the dip from running the afternoon.
The back half is the real test
Getting through 2pm is one thing. Staying locked in until knock-off is the other.
That's the stretch TILT is built for. It's caffeine with L-theanine, to help keep your attention on the task when the day's been long. You stay switched on for the back half, and there's no sugar crash waiting at the end of it. We go into the research in L-theanine and caffeine: what the research says.
Starting before sunrise? Our 4:30 start guide covers the morning side. On nights, try how to stay awake on night shift.
Your first slab comes with a Bonus Mixed 8 Pack.
FAQ
Why do I get so tired around 2pm at work?
Part of it is your body clock. Sleep researchers describe a mid-afternoon dip in alertness that can happen even when you skip lunch. A big lunch and a short night's sleep can make it worse.
Is it lunch that makes me sleepy?
Lunch can add to it, but it isn't the root cause. Monk's review found the dip can happen with no lunch at all. A high-carbohydrate lunch is likely to make it worse.
Does coffee or an energy drink fix the afternoon slump?
Caffeine helps you stay alert. Time it so it doesn't carry into your sleep, because its effects can last for several hours.
Is it normal to feel tired in the afternoon?
Yes, it's very common. If you're sleepy all the time even after a good night's sleep, talk to your GP.
This article is general information, not medical advice.
Built for the shift. See TILT.
For the label readers: 105.6mg of natural caffeine and 198mg of L-theanine in a 330ml can, 3.7g of sugar and 18 calories. Vegan and gluten-free. No artificial colours or preservatives. Every ingredient and milligram is printed on the can. Contains caffeine. Not recommended for children, pregnant or lactating women, or individuals sensitive to caffeine. Consume no more than 1 can per day.