5 tips to end the 3pm crash cycle

How To Avoid the 3 pm Energy Crash Cycle!!

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.


Today we’re talking about HOW to avoid that dreaded 3 pm crash!


Hi! My name is Jenn J - I’m a women’s hormone health coach and family nutritionist. My practice is built on empowering women living with uncomfortable and debilitating hormonal symptoms like painful periods, mood swings, PMS, weight issues, and low energy to reclaim their lives and put their period problems to rest while helping the whole family eat healthier!

Watch the video by clicking below or continue reading below to learn more!


If you're like most people, your productivity starts to decline in the early afternoon. You might find yourself feeling sleepy, unfocused, or unmotivated after lunch even though it's only 3 PM (aka "The 3 PM Crash").


According to some studies, around 75% of people experience a lull in energy at around 3 PM. This so-called "3 PM crash" can be caused by a variety of factors, including low blood sugar, dehydration, and stress.


And it’s usually associated with the time of day that you go out for a coffee run, grab some donuts, or stop getting anything productive done at work. 


But what if you could be more productive and less stressed? I can help!


The good news is that this phenomenon isn't a sign of laziness; instead, it's caused by your body’s natural circadian rhythm! Now, if you're noticing that this crash is happening most often in the week before your period, be sure to check out How to Eat to Boost Your Energy Levels In the Week Before Your Period!


Luckily, there are several strategies you can use to help avoid it. Here are some tips that might work for you!

  1. Eat a low-glycemic breakfast and lunch

Foods that are rich in carbs but low in protein can lead to a spike in blood sugar, which then results in a major decrease in energy. Instead, eat a low glycemic and well-balanced meal to combat this.  Be sure to include half your servings as fiber (fruits & veggies), ¼ as protein, and ¼ as a complex starch or grain.  You can throw in a thumb-size of healthy fats to further stabilize your insulin levels and leave you feeling satiated.

  1. Stay hydrated

Traditionally, this time of the day is when we head to the coffee machine and pour ourselves another cup! Besides the associations between Coffee and Hormone Imbalances, it's also a source of borrowed energy, not actually solving the underlying energy issue.  I recommend drinking more water earlier in the day so you stay hydrated. This may be a no-brainer, but it’s very easy to lose track of time and realize, later on, you haven’t had nearly as much water as you should have. That may be a prime reason why you’re feeling a 3 PM crash. 

  1. Avoid sweets throughout the day

You’ll want to avoid the temptation of sweets throughout the day. Sweets are going to put you on the insulin roller coaster, and just like caffeine, are a borrowed source of short energy bursts, leading to a deeper crash than you were in before.  If hunger pains kick in, try your absolute best to opt for a healthier snack such as nuts, yogurt, or veggies.  You can also check out my favourite 5 Foods to Start Eating Today To Boost Your Energy!

  1. Go for a walk

Just getting up and getting some activity in is enough to give you that wake-up boost that you need. Short periods of physical activity are more effective in giving an energy boost than caffeine. Are you really Feeling Sluggish? Try These 5 Exercises to Get Your Energy Back

  1. Listen to music

Yep, 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 Personal Productivity Style actually recommends the best genre of music to listen to is a laid-back beat or lo-fi beat to help clear the mind. 


The 3 PM crash cycle will be a thing of the past with these five easy steps! You can beat this phenomenon and maintain your energy levels throughout the day!


What does your 3 PM look like? Hopefully after implementing these tips, full of energy and NO more crashes!