We all know the dreaded 3 PM crash when our energy dips, and we feel like we can't keep going. This cycle can be very frustrating and counterproductive.
Do you ever feel like you've hit a wall in the afternoon and can't seem to get going again? You're not alone. According to some studies, around 75% of people experience a lull in energy at around 3 PM.
Now that Winter is here, and the amount of daylight wanes, you need that energy boost.
This so-called "3 PM crash" can be caused by various factors, including low blood sugar, dehydration, and stress. Fortunately, there are several strategies you can use to help avoid it. Here are some tips that might work for you.
1. Be sure to eat enough protein at each meal
Foods rich in carbs but low in protein can lead to a spike in blood sugar, resulting in a significant decrease in energy.
2. Stay hydrated
This may be a no-brainer, but it’s straightforward to lose track of time and realize that you haven’t had nearly as much water as you should have. That may be a prime reason you’re feeling a 3 PM crash.
3. Avoid sweets throughout the day
You’ll want to avoid the temptation of sweets throughout the day. If you want something sweet, try a healthy option like fruit. If hunger pains kick in, try to choose a more nutritious snack such as nuts, yogurt, or veggies.
4. Go for a walk
Just getting up and getting some activity in is enough to give you that wake-up boost you need. Short periods of physical activity are more effective in providing an energy boost than caffeine.
5. Listen to music
Something as simple as this can help wake you up a bit more! Research has shown that music can help increase your concentration levels. Carson Tate, author of Work Simply: Embracing the Power of Your Productivity Style, recommends that the best genre of music to listen to is a laid-back beat or lo-fi beat to help clear the mind.
What does your 3 PM look like? Hopefully, after implementing these tips, you will be full of energy and NO more crashes!
What if you could be more productive and less stressed? I can help. If you're like most people, your productivity starts to decline in the early afternoon. You might feel sleepy, unfocused, or unmotivated after lunch even though it's only 3 PM (aka "The 3 PM Crash"). The good news is that this phenomenon isn't a sign of laziness; instead, it's caused by your body’s natural circadian rhythm!
The 3 PM crash cycle is a thing of the past. With these five easy steps, you can beat this phenomenon and maintain your energy levels throughout the day!
Below is a protein ball recipe. These little energy balls will give you the push you need to get through the rest of the day. They are easy to make and much better than any other snack. They come in many flavors and varieties, so they’re never dull or repetitive. You can also customize them with different ingredients depending on what you like!
If you like this recipe, get the protein ball recipe guide here.