October 25, 2025 • 4 mins
We've all faced the afternoon slump, but how can we get through it before the end of the day?
The slump refers to the dreaded post-lunch, afternoon period where you hit the wall and find it hard to stay focused and productive.
Naturopath and wellness expert Erin O'Hara explains further.
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Speaker 1 (00:06):
You're listening to the Sunday Session podcast with Francesca Rudkin
from News talks'b.
Speaker 2 (00:12):
Aaron O'Hara is joining us.
Speaker 3 (00:14):
Good morning, Good morning.
Speaker 2 (00:16):
You got a good one for us today, I think
because we're at the time of the year, I think
where a lot of us are just hanging in there
to get to Christmas. You know, we're all starting to
sort of feel the year and and aware of what
we need to tick off to get to the end
of the year. But also during the day, it's quite common,
and you know, I love a matt parent for us
all to have that kind of mid afternoon or late
(00:38):
afternoon energy slump.
Speaker 3 (00:40):
Yeah, the energy slump is really common, especially at this
time of year when you're kind of coming to the
end of the year but not quite there, maybe counting
down till the end of the year, but getting that
dip after lunch and then just really struggling to be
productive in the afternoon hours. It's interesting the research on
this shows that most people are most productive between nine
(01:01):
and eleven, So right now we are acing it productivity,
full of energy, really good sustained attention peaking right now,
but then after lunch, commonly most people will get a
decline as we go into the afternoon. But if you
are getting a decline to the point we actually can't
focus at work, that's a concern. So if you're getting
(01:22):
really fatigued and a big afternoon energy slump and you're
wondering why have you got an energy slump, there's usually
a number of factors that can contribute to that. So
I think it's about looking at why is your energy
dropping off in the afternoon? What is your sleep quality?
Like always looking at that first, because your Cicadian rhythm
(01:42):
is really important with energy, especially in the afternoon. So
are you're having any trouble getting to sleep, staying asleep,
how are you feeling when you wake up in the morning.
That's a good place to start with looking and your
energy through the day. Also stress, So if you've been
experiencing chronic stress through the year and maybe it's building
up at this time of year and feeling tired but wired,
(02:04):
that can make you also get a big drop off
in the afternoon. And maybe you've increased your coffee and
sugar intake to kind of try and get through the day.
That will also have a negative effect later in the day.
If you've had more cocaine than you usually do and
more sugar or carbohydrates through the morning, You'll then get
a big dumping of energy to keep it steady. Steady
(02:24):
energy is what we're looking for, is trying to keep
that balance across the day. Also maybe checking into with
your doctor and saying if there is any other reasons
why you might be getting extra fatigue in the afternoon,
whether there's iron efficiency or anemia, or just saying if
they're all low test sauceron is another one that makes
you get a big drop off of energy in the afternoon. Now,
(02:45):
if you are getting these big energy slumps, things that
we can do. We're all fans of the afternoon nap,
which obviously doesn't work.
Speaker 2 (02:54):
Sure one Yurine, I know we all work different, we
all do different shifts in ours and things like that.
Not everyone can have a little afternoon I might only
nap for ten fifty minutes twenty minutes, max, I don't
have an eg sleep. It's literally just given to the
eyes closing in.
Speaker 3 (03:10):
Yeah, well, the ten to twenty minute naps are actually
research shows they make a massive difference in productivity and energy.
So if you do have the ability to do that
in your day is have lunch and then have a
little laid down and then you'll find you'll probably be
more productive for the afternoon.
Speaker 1 (03:23):
Well.
Speaker 2 (03:24):
I often have to work evenings as well, so that's
my moment to stop and I take a little break
and that'll get me through at nine o'clock when I
might finish it.
Speaker 3 (03:30):
And it might not even be that you're actually sleep,
but even just having a brain break, So even just
closing your eyes, maybe sit and do some breathing, or
whether it's laying down and just listening to some music
with your eyes closed, that's actually going to help to
reboot your brain and your energy.
Speaker 2 (03:43):
I often wonder whether I should go for a walk though,
or something like fresher and a bit of movement really
really helpful. So yeah, that's my next tip is getting outside.
Getting some fresh airs and sunlight as well is going
to help with your energy and also having a nice
energizing workplace. So if you're getting only an afternoon slump
in the week days when you're at work, maybe look
at your office environment. Is it uplifting and enough is
(04:05):
there enough natural light windows?
Speaker 3 (04:08):
Color? There's some actually some interesting research on colors. If
you're using colors like orange and yellows and reds. They
can be associated with picking up energy. So maybe it's
about looking at your workplace and how you can bring
in a little bit more energy into it. Also movement
and stretching, so maybe get up off your desk and
stretch out your legs, move around some Also more weird
(04:29):
ways of picking up your energy in the afternoon is
maybe getting yourself a little trampoline for your office and
they will help you get a little bit more energy.
Speaker 2 (04:37):
Get the lymphatic system rebounder out of the garage from
the eighties.
Speaker 3 (04:41):
Absolutely, or maybe a bit of a aromatherapy wheels. They
are also really helpful. So peppermint, citrus and eucalyptus are
great for alertness and energy as well.
Speaker 2 (04:50):
Erin thank you so much.
Speaker 1 (04:52):
For more from the Sunday session with Francesca Rudkin. Listen
live to news talks there'd be from nine am Sunday,
or follow the podcast on iHeartRadio.
You're listening to the Sunday Session podcast with Francesca Rudkin
from News talks'b.
Speaker 2 (00:12):
Aaron O'Hara is joining us.
Speaker 3 (00:14):
Good morning, Good morning.
Speaker 2 (00:16):
You got a good one for us today, I think
because we're at the time of the year, I think
where a lot of us are just hanging in there
to get to Christmas. You know, we're all starting to
sort of feel the year and and aware of what
we need to tick off to get to the end
of the year. But also during the day, it's quite common,
and you know, I love a matt parent for us
all to have that kind of mid afternoon or late
(00:38):
afternoon energy slump.
Speaker 3 (00:40):
Yeah, the energy slump is really common, especially at this
time of year when you're kind of coming to the
end of the year but not quite there, maybe counting
down till the end of the year, but getting that
dip after lunch and then just really struggling to be
productive in the afternoon hours. It's interesting the research on
this shows that most people are most productive between nine
(01:01):
and eleven, So right now we are acing it productivity,
full of energy, really good sustained attention peaking right now,
but then after lunch, commonly most people will get a
decline as we go into the afternoon. But if you
are getting a decline to the point we actually can't
focus at work, that's a concern. So if you're getting
(01:22):
really fatigued and a big afternoon energy slump and you're
wondering why have you got an energy slump, there's usually
a number of factors that can contribute to that. So
I think it's about looking at why is your energy
dropping off in the afternoon? What is your sleep quality?
Like always looking at that first, because your Cicadian rhythm
(01:42):
is really important with energy, especially in the afternoon. So
are you're having any trouble getting to sleep, staying asleep,
how are you feeling when you wake up in the morning.
That's a good place to start with looking and your
energy through the day. Also stress, So if you've been
experiencing chronic stress through the year and maybe it's building
up at this time of year and feeling tired but wired,
(02:04):
that can make you also get a big drop off
in the afternoon. And maybe you've increased your coffee and
sugar intake to kind of try and get through the day.
That will also have a negative effect later in the day.
If you've had more cocaine than you usually do and
more sugar or carbohydrates through the morning, You'll then get
a big dumping of energy to keep it steady. Steady
(02:24):
energy is what we're looking for, is trying to keep
that balance across the day. Also maybe checking into with
your doctor and saying if there is any other reasons
why you might be getting extra fatigue in the afternoon,
whether there's iron efficiency or anemia, or just saying if
they're all low test sauceron is another one that makes
you get a big drop off of energy in the afternoon. Now,
(02:45):
if you are getting these big energy slumps, things that
we can do. We're all fans of the afternoon nap,
which obviously doesn't work.
Speaker 2 (02:54):
Sure one Yurine, I know we all work different, we
all do different shifts in ours and things like that.
Not everyone can have a little afternoon I might only
nap for ten fifty minutes twenty minutes, max, I don't
have an eg sleep. It's literally just given to the
eyes closing in.
Speaker 3 (03:10):
Yeah, well, the ten to twenty minute naps are actually
research shows they make a massive difference in productivity and energy.
So if you do have the ability to do that
in your day is have lunch and then have a
little laid down and then you'll find you'll probably be
more productive for the afternoon.
Speaker 1 (03:23):
Well.
Speaker 2 (03:24):
I often have to work evenings as well, so that's
my moment to stop and I take a little break
and that'll get me through at nine o'clock when I
might finish it.
Speaker 3 (03:30):
And it might not even be that you're actually sleep,
but even just having a brain break, So even just
closing your eyes, maybe sit and do some breathing, or
whether it's laying down and just listening to some music
with your eyes closed, that's actually going to help to
reboot your brain and your energy.
Speaker 2 (03:43):
I often wonder whether I should go for a walk though,
or something like fresher and a bit of movement really
really helpful. So yeah, that's my next tip is getting outside.
Getting some fresh airs and sunlight as well is going
to help with your energy and also having a nice
energizing workplace. So if you're getting only an afternoon slump
in the week days when you're at work, maybe look
at your office environment. Is it uplifting and enough is
(04:05):
there enough natural light windows?
Speaker 3 (04:08):
Color? There's some actually some interesting research on colors. If
you're using colors like orange and yellows and reds. They
can be associated with picking up energy. So maybe it's
about looking at your workplace and how you can bring
in a little bit more energy into it. Also movement
and stretching, so maybe get up off your desk and
stretch out your legs, move around some Also more weird
(04:29):
ways of picking up your energy in the afternoon is
maybe getting yourself a little trampoline for your office and
they will help you get a little bit more energy.
Speaker 2 (04:37):
Get the lymphatic system rebounder out of the garage from
the eighties.
Speaker 3 (04:41):
Absolutely, or maybe a bit of a aromatherapy wheels. They
are also really helpful. So peppermint, citrus and eucalyptus are
great for alertness and energy as well.
Speaker 2 (04:50):
Erin thank you so much.
Speaker 1 (04:52):
For more from the Sunday session with Francesca Rudkin. Listen
live to news talks there'd be from nine am Sunday,
or follow the podcast on iHeartRadio.
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