Why Do I Always Crash at 2pm? Here's How to Fix It...

You know the feeling… it is mid-afternoon, your brain starts to go foggy, your energy dips, and suddenly everything feels harder than it did just a few hours ago. Here you might find yourself reaching for caffeine, quick sugar fixes, or scrolling on your phone to push through.

If the 2pm slump feels like a daily pattern, your body is trying to tell you something. That afternoon crash is often a sign that your body is depleted and your nervous system is needing support.

Let’s explore together why we experience the 2pm crash and how to support your body so you can feel much more steady, energised, and clear throughout the day.

1. Blood Sugar Dips

One of the most common reasons for afternoon fatigue is unstable blood sugar. If your earlier meals were low in protein or skipped altogether, your body can burn through its available energy quickly, leading to a crash later on.

When blood sugar drops, you might notice:

• Brain fog
• Irritability
• Sugar cravings
• Difficulty focusing
• Feeling tired but wired

From a nervous system perspective, blood sugar dips can feel stressful for the body. In response, your body releases stress hormones like adrenaline and cortisol to bring levels back up, which can leave you feeling jittery and drained at the same time.

How to support it:

Prioritising protein earlier in the day helps stabilise energy and mood. Adding a scoop of Nu Harvest's THRIVE Plant Protein to your breakfast smoothie or midday snack can help create steadier energy that lasts into the afternoon.

 

2. Dehydration (The Sneaky Energy Killer)

Many people don’t realise that dehydration is one of the biggest contributors to fatigue and brain fog. Even mild dehydration can impact concentration, mood and physical energy.

By mid-afternoon, especially in warmer weather or busy workdays, your body may already be running low on fluids and essential electrolytes like sodium, magnesium and potassium.

When hydration drops, you might feel:

• Sluggish or flat
• Foggy or unfocused
• Headachy
• Craving caffeine

This is where electrolytes can be a game changer. Unlike plain water, electrolytes help your body absorb and retain hydration at a cellular level, supporting energy, clarity and nervous system regulation.

If you’re someone who experiences the 2pm slump regularly, try swapping your afternoon Coke Zero or coffee for a glass of Nu Harvest Electrolytes. And if you love a nostalgic twist, the new Cola flavour is such a fun option - refreshing, hydrating and far more supportive than another caffeine hit!

3. Stress and Nervous System Fatigue

Afternoon crashes aren’t just physical, they are nervous system related. If your day has been filled with back-to-back tasks, decision making, or emotional labour, your body may simply be overwhelmed.

From a somatic lens, the 2pm slump can be the moment your nervous system starts to downshift after holding urgency and tension all day. When we push through stress without pausing or regulating, the body eventually forces a slowdown.

This can show up as:

• Mental fog
• Low motivation
• Emotional flatness
• Urges to scroll or disengage

Instead of pushing through these symptoms, it is actually often our body inviting you to regulate.

When you notice any of the above symptoms, see if you can let that be an invitation to pause, hydrate, and take a few slow breaths. Pairing a short reset with something nourishing like electrolytes or a protein-rich snack  can help bring your nervous system back to baseline.

Supporting Your Energy Through the Day

The key isn’t pushing through the 2pm slump. It’s learning to support your body earlier and more consistently.

Here are a few gentle shifts that can make a big difference:

1. Fuel properly earlier in the day

Adding plant protein to breakfast or lunch helps stabilise blood sugar and prevent afternoon dips.

2. Hydrate intentionally

Instead of relying on coffee, aim to hydrate throughout the day. A daily serve of Nu Harvest Electrolytes can support energy, focus and nervous system balance.

3. Take micro-pauses

Even 2–3 minutes of stepping away from your screen, stretching, or breathing slowly can help prevent burnout and mental fatigue. I like to habit stack this with other things I already do in my day. For example, whilst I am waiting for the kettle to boil, for the traffic lights to turn green or waiting for my food to heat up, are all opportunities to pause, check in with myself and do a few rounds of 4-4-4 breathing (4 second breath in, 4 second pause, 4 second exhale).

Build A More Supportive Afternoon Ritual

Rather than seeing the 3pm slump as something to fix, try reframing it as a check-in point.

A moment to ask yourself: What does my body need right now?

Sometimes it’s needing hydration, food, or a moment to pause.

Creating a simple afternoon ritual can help:

• A glass of electrolytes over ice (I make a ‘midday mocktail’ with Nu Harvest Strawberry & Kiwi Electrolytes and Creatine in coconut water, so hydrating and yum!)
• A protein smoothie or satiating snack (e.g. apples with nut butter, protein smoothie with THRIVE Plant Protein, jerky, hard boiled eggs!)
• Short walk or breath reset

These small shifts support your body to know that energy doesn’t have to come from pressure or adrenaline, it can come from consistent support, hydration and nourishment. When you start supporting your body with steady nourishment and hydration, energy becomes more sustainable and less dependent on stimulants. 

If you’re ready to swap the slump for steady energy, try building a more supportive afternoon ritual with Nu Harvest Electrolytes and Plant Protein to keep you fuelled and focused.

Use my code SOPHIAP15 at checkout for 15% off your order and support your energy with nourishing Nu Harvest products.

With love,

Sophia x