The 4 pm energy crash: What it says about your metabolism and how to improve it
Times of India
by AADYA JHAFebruary 25, 2026
AI-Generated Deep Dive Summary
The 4 pm energy crash is a common experience many people attribute to laziness or poor discipline, but it’s actually rooted in biology. According to Dr. Shovana Veshnavi, a leading expert in internal medicine, this mid-afternoon slump is influenced by our body's circadian rhythms, which regulate alertness, hormones, and temperature throughout the day. Even for well-rested individuals, there’s a natural dip in energy levels around this time due to a slight drop in core body temperature and reduced cognitive performance.
Diet plays a significant role in exacerbating or alleviating this slump. Meals high in refined carbohydrates can cause rapid spikes in blood glucose followed by an insulin surge, leading to a crash that leaves people feeling fatigued. This metabolic volatility is more pronounced when meals lack balance—such as those without sufficient fiber, protein, or healthy fats—which can destabilize energy levels and contribute to the afternoon slump.
Chronic stress also disrupts the body’s natural cortisol rhythm, which typically peaks in the morning and gradually declines throughout the day. When stress alters this pattern, it can intensify feelings of fatigue during the afternoon hours. Additionally, sleep debt compounds the problem by further disrupting metabolism and increasing hunger for unhealthy foods, making the 4 pm crash feel more pronounced.
Understanding these biological factors is crucial for managing energy levels effectively. By focusing on balanced nutrition, stress management, and adequate rest, individuals can mitigate the 4 pm slump and maintain productivity throughout the day. This insight into our body’s natural patterns not only explains why we feel tired but also offers practical solutions to improve daily energy levels and overall metabolic health.
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Originally published on Times of India on 2/25/2026