17/02/2026
How's your 3pm slump? ☕️If you're wondering why this happens, it is something goverened by the suprachiasmatic nucleus, the brain’s master timekeeper which sits in the hypothalamus, a region responsible for things like temperature, hunger, hormones, and survival level regulation.
In our natural 24hr cycle, most people get:
• A peak in alertness late morning
• A dip between about 1pm and 4pm
• A second smaller rise of energy in the early evening
What's happening?
📈 CORTISOL DROP: Cortisol is not just a stress hormone. It is also a wakefulness hormone. It peaks in the morning to get you moving, then gradually declines. By mid afternoon, that momentum has softened.
😵💫 DECISION FATIGUE: By 3pm you may have already made hundreds of micro decisions. Cognitive resources are not infinite and can be burned through quickly on busy days so the tiredness may be mental fatigue over tiredness.
📱 DOPAMINE SEEKING: When energy drops, the brain hunts for easy dopamine. Enter: scrolling, app switching, snack raids. Notice if you’re reaching for those quick fix feel good things.
🥗 FOOD FALLOUT: If lunch was heavy on refined carbs, your blood sugar may have spiked and then dipped bringing on brain fog, irritability and cravings.
☕ CAFFEINE CONFUSION: Caffeine intake can affect your energy levels and amplify the impact of the peak and crash. Caffeine creates cortisol and adrenaline, giving you that initial buzz especially in the morning when cortisol is naturally higher.
Here's how you can work with your natural rhythm:
- Have a protein focused lunch to prevent an afternoon carb crash
- Take a walk or get outside for 5-10 minutes to set your circadian rhythm
- Avoid caffeine in the afternoon to allow your natural wind down to be smooth (switch to a FOCUS instead).
Comment an emoji below that describes your afternoon slump 👇
