Afternoon fatigue

[JMC]

Since keeping a careful diary I have noticed that I suffer a significant low in energy around about 3pm every afternoon. Often it gets so bad that I can barely keep my eyes open when in meetings and sitting at my desk, I just want to put my head down and go to sleep. In the past, I would often have gone for sugary snacks and coffee at this point to give myself a boost, but this is a quick hit that makes me feel even worse later.

Right now, I am playing around with my diet and have started to identify things that are problematic and eliminated them. I wondered whether this fatigue was a consequence of eating lunch a couple of hours earlier, but it is the same every day, pretty much irrespective of what I eat (though eating the wrong thing, can give me an afternoon of frequent toilet visits, headaches and a general feeling of being unwell).

So has anyone got any tips for getting through afternoon fatigue? I wish taking a nap for half an hour was an option, but unfortunately I have an office with glass walls so people would notice.

 

[Del]

I use to have a problem like this some time a go, but found that a small change in the food I eat can help. You need slow release sugars rather then the quick release ones you quite rightly pointed out yourself. For me...I bring in a small bag of mixed nuts and nibble on them every hour or so to keep my blood sugars on an even keel...rather then spiking up and then dropping like the Dow Jones moments later...
Have a little browse here...http://www.drbriffa.com/2003/05/04/the-mid-afternoon-slump/
Take care...

 

[JMC]

Thanks Del, that article was exactly what I needed

 

[chrisnsteph1022]

I drink a Red Bull at 2pm every day. It helps and doesn't mess with my gut like coffee does.

 

[JMC]

I drink a Red Bull at 2pm every day. It helps and doesn't mess with my gut like coffee does.

I like Red bull but only with Vodka! Caffeine and sugar unfortunately is the kind of solution I was hoping to avoid.

 

[robbo87]

I have a very similar problem. Every afternoon I end up crashing out. usually around an hour after eating my dinner. (lunch to the Americans and southerners out there..... ;-) ) I do have iron and magnesium deficiency's so i dont know how much of a role that plays. But I literally just lay down in bed not even consciously trying to go sleep then ill wake up about an hour or 2 later wondering where i am... lol Have you had your bloods checked to see if you have anything like low iron etc?

 

[JMC]

Have you had your bloods checked to see if you have anything like low iron etc?

Not 100% sure about Iron, but I do not look anemic. I had quite a few blood tests recently before restarting azathioprine and I know my B12 levels are ok.

 

[glum chump]

I have the afternoon "pry my eye open" syndrome as well. I feel like I'm being bathed in fatigue. In my case, I was iron deficient, although I didn't "look" anemic. Getting iron infusions really helped me.

I had tried to eat smaller meals with less carbs, and it meant that I was tired at 3:30 rather than 2:30. Sigh. Are you taking Vitamin D?

My only other suggestion would be to cradle your head in your hand and look like you're staring at the computer when in fact, you're fast asleep. Or, hide under your desk and try sleeping. Pffft. Now I'm all out of ideas!

Kismet

 

[JMC]

In my case, I was iron deficient, although I didn't "look" anemic. Getting iron infusions really helped me.

Ok, I will get it checked.

I had tried to eat smaller meals with less carbs, and it meant that I was tired at 3:30 rather than 2:30. Sigh. Are you taking Vitamin D?

Yes

My only other suggestion would be to cradle your head in your hand and look like you're staring at the computer when in fact, you're fast asleep. Or, hide under your desk and try sleeping. Pffft. Now I'm all out of ideas!

Yep, quite good at that already. Another idea is a sneaky sleep sitting on the toilet!

 

[beth]

It used to happen to me too. Productivity plummets to zilch and what I tried to do was a pile of kack anyway. What about taking up Buddhism and having a meditation session... aka a 15minute power nap. It does seem to help a bit where an hour snooze would make me feel even worse.

For a non-coffee caffeine hit that doesn't contain sugar, and so make things much worse later, how about one of the diet cola's. Hubby drinks Pepsi Max, and I've got a taste for Irn Bru - made in Scotland from girrrrrdirs! - and it does actually have a little iron in it.

 

[slice]

One thing that's help me with this some has been to eat a couple snacks instead of one lunch. I used to do a giant coffee but then I would have trouble going to sleep at a reasonable hour. This seems to work just as well but without the sleep issues.

 

[tobyjug]

Likewise I can completely relate to this issue. The drop in energy levels can be quite startling. I also start yawning and cant stop for about twenty minutes. Depending on what your doing it can be quite embarrassing, hence I try to avoid late afternoon meetings.

In an attempt to resolve the problem this week I have started taking my centrum vitamin tablet at lunch time rather than in the morning, can’t really say I’ve noticed a difference yet, but I’m going to stick with it.

Will look at the link posted by Del later, but eating outwith my main meal times doesn’t really appeal to me as I would then feel bloated/full and not eat my main meals. It really can be a vicious cycle.

T-jug

 

[JMC]

Chicken salad from Pret for lunch today rather than chicken and rice. We will see in two hours whether this helps.

 

[archie]

2 o'clock is the worst, I work on my feet and its a killer, my prob is i'm terrible for eating sugary snacks to give me energy. I agree with the redbull it just wouldn't taste right without the vodka, I think thats what burnt the hole in my stomach in the first place!!!

 

[mizgarnet]

Here is a neat little trick a former boss of mine used to do for the afternoon slump...
He would turn in front of his computer, put on an online ce course, and go to sleep with his eyes open.

 

[Carrie630]

I used to have this problem, but changing up the types of foods I'll eat for lunch made a difference. Now I'm getting tired at random times unrelated to when I've eaten. can't win!

 

[Terriernut]

I dont get lunch. (yes...very illegal!!) Anyway, as a consequence, I dont crash in the afternoon. I graze through the day (no cow comments please!)
and that makes all the difference. Little snacks through the day help to keep me from the slow down in the afternoon. No big meal, no problems!

 

[JMC]

Well, it is now nearly 7.30pm and having avoided carbs at lunch, I have completely avoided an afternoon energy crash. Obviously one day is not enough data to be absolutely sure, but looks good so far.

 

[tobyjug]

Well, it is now nearly 7.30pm and having avoided carbs at lunch, I have completely avoided an afternoon energy crash. Obviously one day is not enough data to be absolutely sure, but looks good so far.

Is it the carbs or is it the psychology, will be interesting to here how you get on over the next few days.