You’re working away when suddenly you realize that you’re tired. You look over at the clock on your desk and see that it’s nearing 3 PM. That tracks.
We’ve all heard about the 3 PM slump. It’s a common experience for many people. Science says we have two circadian dips each day - one early in the AM and the other in the afternoon - between 1-4 PM.
I’ve never been a napper or someone who has ever really been bothered by this afternoon lag, but I wasn’t peri-menopausal or dealing with an active chronic condition then.
Lately, one minute I’m mid-sentence, mid-task, thinking clearly enough and the next, it’s like someone flipped a switch. My eyes are heavy, my thoughts go thick and slow, and I can’t seem to string together two intelligent sentences.
And this isn’t the ordinary afternoon slump everyone jokes about. This isn’t ‘tired’ - it’s different. Sharper. Harder to talk myself out of. And for me, it wasn’t part of my life before menopause & HH. That timing tells me something real is going on. If you’re navigating menopause, a different chronic condition, or simply a body that’s changed on you without much explanation, you may know a version of this same wall even if the cause behind it looks nothing like mine.
And this is becoming a daily ‘event.’ I become the sort of tired I pray for at bedtime each night, but seldom comes. It’s the type of tired that feels concerning in its concentration.
What Might Be Happening
I’m guessing here, not stating facts, and I’d encourage you to bring your own version of this pattern to your own care team rather than take my guesses as answers.
A few things I’ve read and suspect might be part of it, for me specifically: iron plays a real role in cellular energy production, and when the system is managing overload, that process may not run as efficiently as it should. There’s also the simple fact of that natural afternoon circadian dip, which is something most people experience mildly. But for me it’s compounding with whatever else is already taxing my system, whether that’s inflammation, hormonal shifts during menopause, or the general load of managing a chronic condition. Blood sugar patterns through the day may also be interacting with that same afternoon window in a way that makes the crash heavier than it might otherwise be, so learning to manage this during the day is a major tool.
I don't actually know which one is causing this for me, let alone for you. I just know the wall shows up, reliably, and for me it showed up only after it became harder to manage my iron.
What You Can’t Just Push Through
My old instinct was to fight it with more coffee or more willpower to just grit my teeth through a meeting or a task. That doesn’t work here like it used to with just tiredness, but fatigue is another matter altogether. This is the same lesson “Rust in the Gears” and “The Cooling Protocol” both taught me the hard way. That when the system is already working overtime, whatever the underlying reason, trying to just push through isn’t strength, but avoidance.
The Practice | 3 Things Worth Trying
Preempt It, Don’t Just React to It | First, pay attention. Keep a log of your symptoms, including fatigue events. Identifying any patterns can help you craft your plan. A protein snack 30 minutes before an expected slump can help to ease the impact or severity. Even using an essential oil blend of rosemary or peppermint can help train the brain to stay more alert. And hydration is key. Drinking a tall glass of water is always a good practice because dehydration can make fatigue worse, so staying ahead of it helps.
Legs-Up-The-Wall, Even for Five Minutes | The same restorative reset from “The Gravity Shift” of a few minutes in this position when the wall hits does more for me than another cup of coffee ever has. Eye shade, ear plugs or headphones with a great afternoon meditation or just soothing music can help calm the nervous system and reset your system.
A Short Walk Instead of a Stimulant | Even five minutes outside, away from the screen, tends to shift the fog faster than fighting to stay at the desk through it. A slow walk outside can help to increase endorphins, oxygen, and energy. And if a walk is not available due to location or even weather, standing on the front porch doing some deep fresh air breathwork exercises while moving your limbs to increase blood flow can be highly effective.
I don’t have this fully solved. Some days that wall of fatigue still wins regardless of what I try. But I’ve stopped treating it as something I have no control over and have started treating it as a way to show up for myself. Listening the same way I’ve learned to listen to everything else this last year has asked of me.
In practice,
Lisa
OVER TO YOU | Do you have a version of the 3pm wall? What have you tried that’s actually helped, even a little? Drop your thoughts below.
Medical Disclaimer: The information provided in this article and within my work is for entertainment, educational, and informational purposes only and is based solely on my personal experience and research as a yoga professional living with Hereditary Hemochromatosis. I am not a doctor, licensed nutritionist, or medical professional. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read here. Reliance on any information provided is solely at your own risk.
a walk and fresh air is the best medicine for me. if i can't- the weather is bad or something, or I'm just busy- water. that 3pm lull is real! but i admit i go for the 3pm latte now and then.