Tired but Wired: How to Fix Your Afternoon Energy Crash

Tired but Wired: What Your Afternoon Energy Dip Is Telling You

‍

It’s 2:30 p.m. You crushed your workout, ate a solid meal, maybe even knocked off some big tasks — but suddenly your brain hits a wall.

You stare at emails, but nothing’s clicking. You reach for another coffee, scroll your phone, or push through on fumes.

Sound familiar?

That “tired but wired” afternoon slump is common, especially among high-performing athletes balancing early training, work, family, and life. But what if your body isn’t just tired? What if it’s sending you a message?

Let’s break down what that afternoon dip might really be signaling — and how to fix it.

1️⃣ You’re Running a Cortisol Deficit

Cortisol, your body’s natural stress hormone, rises in the morning to get you going and should taper off by evening. But intense training, poor sleep, and daily stress can flatten that curve, leaving you depleted by afternoon.

💥 Signs: sluggishness, brain fog, irritability

✅ Fix it:

• Prioritize consistent sleep (same bed/wake times)
• Get morning sunlight exposure
• Build in low-stress breaks: a short walk, breathing exercises, or 5 minutes of legs-up-the-wall

2️⃣ You’re Under-Fueled (Especially on Carbs)

After a tough morning session, your body is primed for fuel. If you skimp on lunch or lean too heavily on protein and fats without enough carbs, you’re likely to feel physically drained and mentally unfocused.

💥 Signs: mid-afternoon crash, cold hands/feet, irritability

✅ Fix it:

• Add slow-digesting carbs to lunch (sweet potatoes, rice, fruit)
• Don’t fear post-workout carbs — your body is ready to use them
• Pay attention to your cues: crashing = fueling issue

3️⃣ Your Tech Habits Are Draining You

We often reach for our phones or scroll social media when we’re tired, but screen time can actually increase mental fatigue.

💥 Signs: feeling wired but unfocused, jumpy, overstimulated

✅ Fix it:

• Set a “Do Not Disturb” window (2–4 p.m.)
• Use this time for deep work, light movement, or reading
• Switch to analog tools (a notebook, printed article) to rest your eyes and brain

4️⃣ You’re Not Resting Strategically

Rest isn’t just about sleep — it’s about giving your nervous system micro-breaks during the day to reset.

💥 Signs: restlessness, mental fog, poor recovery

✅ Fix it:

• Add a 5-minute yoga or mobility flow (think: child’s pose, cat-cow, deep squats)
• Lie down with eyes closed for 7–10 minutes, no input
• Try calming, non-stimulating breaks: doodling, listening to instrumental music

The Takeaway

Your afternoon slump doesn’t mean you’re lazy or unmotivated — it’s your body asking for recovery, balance, and better support.

By listening to the signals and making small, intentional shifts in how you fuel, rest, and manage stimulation, you can reclaim your afternoons — no extra coffee required.

👉 Want help troubleshooting your energy dips or adjusting your nutrition?
Talk to a Trident coach after class or shoot us a message — we’re here to help you train smarter and recover better.

‍