There’s a time during the day when our concentration starts to become more scattered, our energy goes down, we become increasingly tired, and we are not as productive. For college students, this can happen right in the middle of class. This slump, or crash, occurs between 2 p.m. and 5 p.m. when our bodies naturally make us feel less energized.
There are multiple causes that lead to a decrease in energy during the afternoon. The most significant one is due to our circadian rhythm, or what most people call our body’s internal biological clock. The circadian rhythm is associated with the body’s natural hormone production, appetite, and cell regeneration during a 24-hour cycle. Specifically related to sleep, the circadian rhythm is influenced by the production of melatonin. Melatonin is the hormone that helps us feel more relaxed and helps us regulate sleep. The production of melatonin is controlled by the Suprachiasmatic Nucleus (SCN), which is a part of the brain that responds to both external and internal changes. The internal change that increases the production of melatonin is the drop in body temperature. This happens twice during the 24-hour cycle; once, right before we go to sleep at night and the other time is in the afternoon between 2 p.m. and 5 p.m.
The circadian rhythm is different in teenagers than in adults, which means that the afternoon slump occurs at a slightly different time. For teenagers, the afternoon slump occurs from 2 p.m. to 5 p.m. and for adults, it occurs from 1 p.m. to 3 p.m.
In many different parts of the world, it is customary that during some of the afternoon hours there is time for a break. Many Mediterranean countries have some form of afternoon break. For example, in Spain, their afternoon break, la siesta, is a very important part of their culture. From 2 p.m. to 5 p.m. businesses are allowed to close and people are expected to take a break. The same occurs in Italy where their afternoon break is called riposo; and much like in Spain, businesses close during this time. Japan has their own version of an afternoon break. They practice inemuri, which roughly translates to “being present while sleeping”. As a result of Japan’s fast-paced society, businesses don’t close for long periods of time like in Italy or Spain; instead, people take naps in the subway, in parks, and at the workplace. These afternoon breaks often result in many health benefits, like better cognitive performances and better mental health. Afternoon breaks have been a part of the culture of many places around the world for years, but it has yet to take off in the United States. A study done by Redbooth showed that after lunchtime productivity steadily decreases and completely falls off after 4 p.m. However, taking extended breaks from work is frowned upon in the U.S.
There are certain things we can do to help mitigate the effects of the dip in our energy levels during the afternoon. The first one is to eat foods that will give you sustained energy; this means that sugary snacks are not the best option since it usually ends with a crash. The second is to take a break, preferably outside with the sun because the vitamin D from the sun helps the body feel more energized. The third: take a quick power nap, if possible.
The next time you are struggling to concentrate and struggling to stay awake during an afternoon class, don’t worry, it’s not really your fault.
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