The afternoon slump is real, and on grey days it tends to land harder. A dip in alertness in the early afternoon is a normal part of the body clock, and in a Seattle December it arrives with the light already fading toward a 4:20 pm sunset. A simple routine helps: get outside while the light is still good, drink something, keep lunch lighter and be smart about caffeine.
Why do I crash in the afternoon?
Researchers call it the post-lunch dip. A review in Clinics in Sports Medicine describes a mid-afternoon drop in performance linked to a natural rise in sleepiness at that time of day. It happens even when people skip lunch, so it comes from the body clock, and a heavy, high-carbohydrate lunch makes it worse (Monk, 2005).
Why does the slump feel worse on grey days?
Because the light runs out early. On the shortest day the sun sets at 4:20 pm in Seattle and 4:30 pm in Portland, and under thick cloud the last hour of daylight looks a lot like evening. Seattle gets about 53 hours of sunshine in the whole of December. See the month by month numbers for Seattle and Portland, or compare cities in The Grey Index.
1. Take your walk before 2 pm
Winter light is at its brightest around midday. In a Pacific Northwest December that is roughly 11:30 am to 12:45 pm, and by mid-afternoon it is already fading. A ten minute walk straight after lunch gets you outside while the day is still at its brightest, and it gets you moving too.
2. Drink something before you reach for a snack
Rainy days make it easy to forget to drink, because you rarely feel hot or thirsty. In a small lab trial of 25 young women, mild dehydration (about 1.4% of body weight) lowered energy and concentration and made tasks feel harder, although most measures of thinking were unchanged (Armstrong and colleagues, 2012). Keep a glass or bottle on your desk and refill it at lunch.
3. Keep lunch lighter
A big, carb-heavy lunch makes the post-lunch dip stronger (Monk, 2005). Build lunch around protein and vegetables with a smaller portion of bread, rice or pasta, and save the treat for later in the day.
4. Be smart about caffeine
The FDA cites 400 mg a day, about two to three 12 oz cups of coffee, as an amount not generally linked to negative effects for most adults. It also lists poor sleep among the signs of too much (FDA). If an afternoon coffee keeps you up at night, try a smaller amount, earlier. Small studies suggest caffeine paired with L-theanine, an amino acid found in tea, may support focus on demanding tasks (Owen and colleagues, 2008), though the research is still limited.
5. Add your afternoon supplements
If supplements are part of your day, our Afternoon lineup is built for the 2 pm slump:
- Bright Spell: a cranberry energy strip with 50 mg caffeine, 30 mg L-theanine and vitamin B12. That is less caffeine than a typical 12 oz black tea, which has about 71 mg.*
- Clear Spell: a strawberry peppermint strip with L-theanine, GABA and vitamin B6, for calm, clear focus.*
- Downpour: creatine with electrolytes in one lemon scoop, for the days you train after work.
- Rain Check: a 10 calorie lemonade electrolyte powder with potassium, sodium, magnesium, calcium and B vitamins.
The strips dissolve on the tongue with no water needed. Pick what fits your afternoon and leave the rest. Check with your doctor before starting any new supplement, especially if you are pregnant, take medication or are sensitive to caffeine.
A simple grey-day afternoon
- A lighter lunch, then a ten minute walk before 2 pm.
- A full glass of water on your desk.
- Your afternoon helper if you use one, and caffeine early rather than late.
- Lamps on before the sky goes dark.
FAQ
What time does it get dark in Seattle in winter?
On the shortest day, 21 December, the sun sets at 4:20 pm in Seattle and 4:30 pm in Portland.
Why am I so tired at 3 pm?
A mid-afternoon dip in alertness is a normal part of the body clock, and a heavy lunch can make it stronger. Short nights and too little water can add to it.
How much caffeine is in Bright Spell?
50 mg per strip, with 30 mg L-theanine and 1,000 mcg vitamin B12. Take up to one a day.
Plan the rest of the day with our grey-day morning routine and our guide to winding down when it's dark at 4:30.
Ray™'s take: The sky checks out early in December. You don't have to.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. This article is for education and is not medical advice.