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Everyone who consumes coffee on a regular basis is painfully familiar with the 3pm crash. The added energy in the morning gets you going, then suddenly drops you around lunch. There are several reasons for this crash, and instead of reaching for another cup to mask it, try a few of these strategies to get you through the afternoon.



Caffeine is probably the most commonly consumed stimulant in the world. It speeds through your central nervous system via any number of beverages and snacks. Caffeine may also be an additive in your supplement or medication, and it produces many psychological and physiological effects.

Caffeine boosts energy metabolism within the brain while reducing the flow of blood through your cerebrum. It also increases insulin, dopamine, and adrenaline. This is the mechanism that provides the flood of energy you feel from drinking your morning coffee. As the caffeine leaves your system, the other chemicals in your body begin to normalize once again. This is when your energy levels are slammed to the floor and you begin to feel like it’s nap time.


There are a number of ways to prevent and combat the 3pm caffeine crash effect.

1) Firstly, you should ensure that you are getting enough sleep every night. It is also important to try to keep this at a consistent amount of rest on a nightly basis so your body's internal circadian rhythms can adapt and optimize.

2) Secondly, keep track of your caffeine consumption for a day or two. This way you know exactly how much you drink, or eat, and when. It is always much easier to solve an issue if you know all of the details surrounding it.

3) EAT!! Proper nutrition is essential to your energy levels. Healthy, wholesome foods can help you power through your 3pm slump. Try munching a turkey on whole wheat sandwich for lunch as it’s a nice balance of protein and carbs. Improper dietary intake can increase lethargy as well as decrease your motivation. There are many foods which can enhance your energy throughout the day:

  • Trail Mix Loaded with Almonds & Pistachios

  • Peanut Butter on Whole Grain Toast

  • Grilled Salmon & Wild Rice

  • Banana Smoothies or Greek Yogurt

  • Garlic Lemon Hummus & Flatbread Chips

4) Hydration is another important factor that is often overlooked. While you should drink plenty of water every day, your body specifically requires a balance of electrolytes. Electrically charged particles called ions are formed with electrolytes, and electrical energy is carried throughout the body by these ions. They are necessary for functions such as the transportation of nerve impulses and muscle contractions. There are many inexpensive electrolyte products available on the market to keep handy at the office. You can also make your own at home and carry it in a bottle. Electrolyte drinks that you make at home are often healthier than those which have been manufactured with artificial preservatives.


  • 4 Cups Coconut Water

  • ¼ Teaspoon Sea Salt

  • 1 Cup Fresh Squeezed Fruit Juice

  • 2 Tablespoons Honey


Warm the base liquids slightly. Add the sea salt and mix. Pour in honey and juice, then shake well till blended. This will keep well in the refrigerator for up to four days.


If you have been recording your coffee consumption, you know a bit more about your caffeine habit. Try cutting back on either the number of cups you consume before lunch or the amount of coffee you use to brew each pot. Coffee and roasted chicory blend a tasty option to consider. Continue to take notes on your coffee reduction, your replacements, and your general consumption habits over the next two weeks. This will provide information about what works and what doesn’t.

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