Doctor reveals top tips on how to avoid the 3pm slump

And it's not by reaching for sugar!

Dr Rangan Chatterjee says that lunches lacking in protein or fibre can exacerbate the mid-afternoon dip, intensifying fatigue and brain fog.

At which point, people tend to reach for a quick sugar hit - which only acts to restart the cycle all over again.

He advises adding a substantial serving of protein to fuel you beyond the slump hour, followed by a brisk 10–20-minute walk after eating to help regulate glucose levels naturally.

His advice follows research among 2,000 adults which revealed the 3pm slump affects Brits three times a week on average.

But Dr Chatterjee, the bestselling author and host of popular health podcast 'Feel Better, Live More', says this can be overcome with a better understanding of what your body is telling you.

He said: “We’ve normalised feeling exhausted, unfocused and irritable, but these can be early signs that the body is struggling metabolically, and that matters.

“Glucose is one of the most important signals in the body, shaping how we feel day to day, from our energy and mood to our focus and sleep, while also playing a role in long‑term health.

“Prediabetes is far more common than most people realise and often develops silently.

“With 6.3 million people in the UK now living with it, many without knowing, there has never been a more important time to listen to what your body is telling you.”

Dr Chatterjee has recently partnered with Abbott’s Lingo, a biosensor and app designed to help people better understand their body’s glucose levels.

He says that restlessness at night could be another warning sign, as overnight glucose dips can disrupt sleep by triggering cortisol surges that jolt you awake.

Meanwhile, dips during the day could slow brain signalling, leaving you feeling mentally sluggish and unfocused.

Reading the same email three times and still not computing - often waved away as ‘brain fog’ - could be a sign that you should not reach for caffeine.

Instead, he advises, pour a glass of water and eat a small handful of nuts, as the healthy fats provide a slow‑burning fuel source that helps stabilise energy.

The survey found that those who suffer a 3pm slump experience fatigue (56 per cent), low mood (33 per cent), and irritability (25 per cent).

But the consequences include reduced productivity (44 per cent), junk food binges (40 per cent), snapping at loved ones (22 per cent), and cancelling plans (15 per cent).

Yet only 15 per cent made the connection between how they feel and the kind of food they eat.

Over half (55 per cent) experience feeling ‘hangry’ at least once a week, averaging nearly 120 episodes a year – yet 50 per cent have never considered glucose as a cause.

Instead, many blame factors such as stress (38 per cent) or poor sleep (34 per cent).

Currently, only 41 per cent feel confident they have a good understanding of their metabolic health, according to OnePoll.com data.

However, the nation is struggling with weekly fatigue (69 per cent), sugar cravings (58 per cent), brain fog (50 per cent), and afternoon energy crashes (49 per cent) – symptoms that are often normalised but may signal metabolic imbalance.

Just under half (46 per cent) were also unaware that ongoing glucose instability, left unchecked, is linked to increased risk of chronic conditions such as cardiovascular disease and Type 2 diabetes.

Dr Amy McKenzie, director of medical affairs for Abbott’s Lingo, added: “We track our steps, sleep, weight and heart rate, so why not glucose?

“It’s one of the most important indicators of how your body responds to food, stress and movement, yet for most people it’s completely invisible.

“Making glucose visible in real time, continuous glucose monitors can turn an unseen signal into something practical and empowering – helping people understand what’s really driving their energy, mood and focus, so it becomes something they can act on.”

Dr Chatterjee's 5 signs your glucose levels might be off balance:

1.    Brain fog and poor focus

Your brain is the most energy hungry organ in your body, and glucose is its primary energy source. When glucose levels dip, the chemical messengers (neurotransmitters) that carry information between your brain cells stop working properly, leaving you with ‘brain fog,’ poor focus, and low mental energy.  

2.    The daily 3PM slump

We experience a natural dip in alertness mid-afternoon as part of our circadian rhythm. However, a glucose crash can exacerbate this and prompt us to reach for quick energy or sugar, which restarts the cycle. If you feel excessively tired or need a double espresso to get through the afternoon, that’s a classic sign of your body crashing after a spike.

3.    You’re emotionally reactive (“Hangry”)

When your glucose drops, your survival instinct tends to kick in with your brain perceiving a threat and naturally releasing adrenaline and cortisol. If you find yourself snapping at your partner or colleagues when you’re hungry, that’s not necessarily a personality flaw – it could indicate a metabolic cry for help.

4.    Poor sleep and restlessness

Your body needs steady energy even while you rest. When glucose levels drop too low overnight, your system releases a surge of stress hormones (like cortisol and adrenaline) to compensate, jolting you awake and disrupting your natural sleep cycle.

5.    Sugar cravings

When glucose levels drop sharply, your body sends urgent signals to replenish energy fast, which often jumpstarts cravings for sugary, high-carb foods. If you find yourself consistently reaching for the biscuit tin, it may be a sign of glucose imbalance. The irony is that giving in to the craving often triggers another spike and dip, keeping you stuck in the cycle.