How I Finally Stopped Crashing at 3pm

Afternoon crashes used to be a daily thing for me.

Every day around 3pm, I’d feel like I was walking through molasses—foggy, tired, and counting the minutes until bedtime. Coffee helped for a little while, but I was still running on fumes.

After a lot of trial and error, I finally found a few simple shifts that made a huge difference. Nothing extreme—just small changes that helped my body function the way it’s supposed to.

1. Water before coffee

I start my day with a full glass (24oz!) of water before caffeine. That one change helped with fatigue, bloating, and mood.

2. A real breakfast

I used to skip breakfast or grab something quick. Now I aim for protein and fat—like eggs, avocado, or even leftovers from dinner. It helps keep my blood sugar stable and prevents the early crash.

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3. Caffeine timing

Waiting until I hydrate and eat protein before drinking coffee allows my cortisol to rise naturally. It helps avoid that wired-but-tired feeling I used to get from relying on coffee too soon.

4. Regular meals

No more waiting until I’m starving to eat. Now I eat every few hours, even if it’s something small. This keeps my energy steady throughout the day.

Bonus tip: Get your thyroid checked

For me, part of the puzzle was thyroid health. When I finally had a full thyroid panel run—not just TSH—it uncovered an issue that had been quietly draining my energy. If your fatigue feels deeper than just daily habits, it’s worth looking into.

These changes didn’t happen all at once, but even starting with one made a difference. I still have full days, but I’m not dragging my way through them anymore.

If this was helpful, you can find more tips over on Instagram @navigatingnutrients or at NavigatingNutrients.com