Why You Should Respect the Afternoon Slump
Hitting a wall each afternoon? This may be a sign that your ADHD medication is wearing off. But, more likely, it is the result of a natural, biologically driven energy dip that can’t be eliminated.
“Why do I get so tired each afternoon?”
The afternoon slump is a real biological phenomenon driven by the body’s internal clock, which influences attention, concentration, and alertness throughout the day.
Most of us experience a big dip in energy at bedtime to promote sleep, and a surge each morning to help us initiate our day. But there’s a secondary lull, typically between 1 and 3 pm, that occurs naturally (and regardless of whether you’ve eaten a big meal). This dip is measurable and observed cross-culturally, with many parts of the world recognizing and respecting it with siesta time – a break in normal activities.
The Afternoon Slump and ADHD
Some people with ADHD may not notice this dip in alertness; issues with proprioception or awareness of bodily cues – common with neurodivergence – may make these lulls easy to miss. (Difficulty gauging sleepiness, for instance, is one reason people with ADHD may have trouble getting to bed on time.)
For many, the natural dip becomes more obvious after beginning ADHD medication. There are a few reasons for this:
[Read: The Daily Missteps That Are Sucking Away Your Energy]
- Better attention overall. When symptoms improve, heightened attention improves proprioception.
- Medication wear-off. The natural afternoon slump may overlap with waning medication coverage, especially with immediate-release formulations. For example, a 7 a.m. dose that lasts up to eight hours would taper around midday or early afternoon.
- Increased productivity. Doing more while medicated can lead to greater fatigue by the afternoon.
Is It ADHD Medication Fade or True Siesta Time?
Because the two can coincide, experiment with the timing of your morning dose. If you feel the same lull even after shifting the dose, medication likely isn’t the primary factor. If changing timing helps, consider:
- Adding a second immediate-release dose before midday
- Switching to a long-acting formulation
Siesta Time Is Natural
Fluctuating energy throughout the day is part of normal human biology. What is an issue, at least in the United States, is acknowledging this real biological phenomenon. As much as our culture tells us to power through these lulls, understanding and respecting them, I believe, is an important part of managing ADHD. Ignoring them or pretending they don’t exist is just working against your biology.
[Read: How Toxic Productivity Leads to Neurodivergent Burnout]
Acknowledging siesta time doesn’t mean abandoning responsibilities. It may mean scheduling your lunch or movement breaks around these dips, steering clear of boring tasks during the slump, and tackling your most demanding tasks earlier in the day.
What about naps? A short one – 20 minutes and no more than an hour – helps some people manage without interfering with evening sleep. But if you’re a member of the ADHD majority with sleep problems, it’s best to avoid daytime naps.
Even if ADHD medication makes you more focused and productive overall, medication won’t make the naturally occurring afternoon slump disappear. A dip in performance is still to be expected, given our biological clocks. My philosophy: Don’t try to medicate your way out of siesta time.
Afternoon Slump: Next Steps from ADDitude
- Self-Test: Am I Suffering from Hurry Sickness?
- Read: How to Tell If Your ADHD Medication Is Working
- Read: What to Do When a Prescription Wears Off
This article was derived from the ADDitude ADHD Experts Webinar, An Adult’s Guide to ADHD Treatment Considerations, with John Kruse, M.D., Ph.D., and his video “Siesta Time for Mental Health.”
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