What to eat for the 3 p.m. slump

It is 3 p.m. Your lunch is a memory, your inbox is not, and your eyes keep drifting to the vending machine. You are not lazy. A dip in energy in the early afternoon is very common.

Here is why it happens and what to eat to get through it.

Why the afternoon slump happens

There is no single cause, and it differs from person to person. A few things often play a part:

• Your body clock. Many people feel naturally less alert in the early afternoon.
• Lunch. A big, heavy, or very sugary lunch can leave you sluggish.
• Sleep. A short night tends to catch up with you after lunch.
• Not enough water. Mild thirst can feel a lot like being tired.
• Sitting still. Hours in one chair do not help.

If you feel wiped out every afternoon no matter what you do, talk to your doctor. For the everyday slump, a few small changes go a long way.

What to look for in a slump snack

The classic slump snack is a candy bar or a sugary soda. It feels great for a few minutes. But a big sugar hit with little protein or fiber often leaves you wanting another snack soon after.

A better pick checks a few boxes:

• Protein. It helps you feel full longer. Aim for 10g or more.
• Fiber. Same idea. It slows things down.
• Low added sugar. Single digits is a good target.
• A taste you look forward to. If the snack feels like a chore, you will go back to the candy bar.

To learn how to read these numbers fast, see how to read a protein snack label.

Slump snacks, by craving

You still get to have a treat. Just pick one with better numbers. Here are some swaps, with numbers from each label.

Jerky is great for the slump because it takes a while to eat. You get a real break, not a 30-second snack. The original People's Choice jerky has 18g of protein and no sugar.

Do more than snack

Food helps, but it works best with a couple of other habits:

1. Drink a glass of water first. Then see how you feel.
2. Take a 5 to 10 minute walk. Even around the block. Daylight helps.
3. Switch tasks. Save easy work for the afternoon, and do the hard stuff in the morning.
4. Go easy on late caffeine. A 3 p.m. coffee can cost you sleep, which means a worse slump tomorrow.
5. Plan the snack. If you know a good snack is waiting at 3, the vending machine loses its pull.

Keep a slump kit at your desk

The easiest way to beat the slump is to have a good snack ready before it hits. When you are tired, you grab whatever is closest.

finds box gives you a desk drawer full of better options. It is 10 health-focused snacks and drinks from small brands, the kind you will not find in the office vending machine. Every item is high in protein, high in fiber, or low in sugar, and our team tasted every one.

A curated box is $49.99 with shipping included, or build your own with up to 10 items. No subscription. The receipt lists every item by name, so you can submit it to your wellness stipend. Most cover healthy food, but check yours.