While afternoon fatigue is common for many people, you don’t have to let it knock your day off course
A doctor has shared five science-backed methods to help beat the afternoon slump. The advice was issued by Dr Tara Swart, a neuroscientist, medical doctor, Senior Lecturer, and best-selling author, who posts on social media as @drtaraswart.
In a post shared on TikTok and Instagram, the expert said: “Afternoon fatigue is real, but it doesn’t have to ruin your day.” She went on to share several “neuroscience-backed strategies to stay energized, focused, and productive through the afternoon” — and they are easy to add to your daily routine.
First, Dr Swart emphasised the importance of staying hydrated. “Even mild dehydration can decrease brain function, impair memory, and make you feel sluggish,” she explained. She advised sipping water throughout the day and adding electrolytes after a workout.
Second, the neuroscientist explained why your lunch could be to blame for your afternoon fatigue. “A carb-heavy lunch spikes your blood sugar, leading to an inevitable crash. Instead, focus on brain-fueling foods that promote sustained energy,” she said.
“Proteins support neurotransmitter production (e.g., dopamine for motivation), healthy fats improve cognitive performance, and veggies provide antioxidants to fight oxidative stress.” She also recommended eating foods such as salmon and walnuts, which are good sources of Omega-3, when you need to focus.
Third, Dr Swart suggested taking a quick walk when you need to be on the ball. She explained that movement stimulates the prefrontal cortex and increases blood flow to the brain. Getting some sunlight is good for you, too.
For her fourth point, Dr Swart explained how sunlight exposure helps to regulate your circadian rhythm and increase serotonin, which in turn benefits your mood and energy levels. Of course, it’s not always possible to head outside. In these cases, a light therapy box could be worth a try, according to the expert.
Last but not least, she recommended practising deep breathing. Dr Swart told followers: “Stress can amplify afternoon fatigue.
“Deep breathing activates the parasympathetic nervous system, reducing stress and improving alertness. Try the 4-7-8 method: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.”