Energy 101: Let’s Talk About Why Your Energy Dips Midday… And What To Do About It!

Raise your hand if you feel your energy come and go throughout the day. You are not alone. We’ve all been there and we’ve all felt the side effects of what low energy does to the human mind, body, and soul. Energy levels are tied to the depths of our wellbeing. They are strong indicators of overall health and are directly related to emotional, physical, and mental health. Research shows that declining energy over time can predict mobility disability, mortality, and reduced health behaviors/routines.

Energy dips tend to happen as a result of one thing like a late night or extreme mental overload and turns into a cycle of energy highs (usually sponsored by coffee or matcha- if you’re a tea gal like me) and energy lows, like the crash that comes after the peak of energy output or when you’ve finally hit “send” on a highly anticipated deadline.

Here’s what women with chronic energy dips tend to experience:

-          They go to bed well after they should

-          Their work stays on the brain way past clock out

-          They are on “go mode” until they crash

-          They have a hard time getting enough restful sleep

-          Fill in the blank with your draining circumstance: _________

In addition to the high-stress situations and fully loaded days, the sleep cycle is an important factor that makes a monumental difference in how the human body and mind functions daily. The sleep cycle affects your appetite, metabolism, mental clarity (or lack thereof), and energy levels. If you’ve had poor quality sleep your body can feel like it’s being dragged (by sheer willpower) through the motions and by midday, energy can dip further, causing your otherwise good decision-making skills to turn into second-guessing or worse, downright bad decisions (we can be honest, right?). By evening, it can feel difficult to focus or even get off the couch. This pattern is common when your body is moving through the day without steady support, meaning your energy output is greater than your input.

Think of energy as a feedback loop. You get out what you put in and if you tax the cycle, meaning you take out more than you put into your body, you eventually end up crashing. You see, energy is shaped by a few consistent inputs. The inputs that matter most to the physical body are sleep, meals, and the spacing between them. These inputs influence how you feel from your waking moment to REM sleep.

When these inputs are more consistent, energy tends to feel more stable and predictable. But for those who are constantly running and likely running on empty, it can be hard to find time for consistent input. The one thing that does get our attention is the wall we hit when we’ve gone too far. So, how do we brace for impact? Pun full intended.

We build in little checkpoints (either as reminders or alarms) that gently cue us to slow down, breathe, close our eyes, and do a quick body scan. This is a great practice when you do find the time for “white space” moments. Start with a few simple questions.

Questions to ask yourself:

• Where do I feel pressure or tension in my body?

• When was the last time I had a full meal and water?

• Where could I use assistance in my day right now?

  
  

These three simple questions can tell you a lot about what your body is handling, if you are nourishing yourself, and if your focus is starting to waver. The body does indeed keep the score and it’s constantly wracking up points. These moments give you space and clarity to unwind and release some of the pressure you’ve been holding prior to that moment.

What about putting practices in place to help you mitigate these energy shifts? I thought you’d never ask! Creating a mindful, proactive practice you can begin your day with and use intermittently. Combining nutrition, nighttime and morning routines, as well as easily repeatable steps are the foundation for an energy reset you can use when you begin and throughout your day.

Here are some practical tips you can use to create your energy reset:

• Start your morning with a small meal that includes protein. Yogurt, eggs, or a protein shake can give your body a starting point and support your energy early in the day.

• Wake up 5 minutes early to do a body scan and stretch

• Make your skincare routine something you can do without much effort

• Make your lunch the biggest meal of your day (relatively speaking). Meals that include protein and heart-healthy fats (e.g., protein and veggies or a protein bowl with avocado) help maintain more steady energy through the middle of the day.

• Make a midday walk your non-negotiable (outside, nature, grass, peace and quiet… you get the point).

• Take sips of water (through a straw) throughout the day. Using a straw allows you to take in more water and this hack can help you get more water without the constant gulps. I’ve switched to this method, and I’m never going back- it works!

• Plan one simple option for the evening. This can be a prepared meal (e.g., from a meal prep company) or a few of your favorite go-to ingredients you can combine (remember the protein-fat combo with veggies). Having it ready supports better choices when your energy is low.

• A night-time self-care practice, like reading a book in a lavender bath with chamomile tea after everyone is in bed. I know… sounds glorious, doesn’t it? It can be whatever helps you shut your brain off at night. Whatever, that is for you… choose that.

• Choose a non-negotiable bedtime. This is the time you know you have to be to bed in order to wake up rested and ready for the day, instead of running on the adrenaline triggered by an alarm clock jarring you out of REM sleep.

These are just a few practices you can combine or add to your existing routine. If you get inspired or want to tweak something you see, feel free to do that. This health journey is about experimentation. You do not need to figure everything out today. You only need to find something you can stick with. This is about you getting the most out of your day and optimizing your energy. Starting here, keeping it simple, and noticing how your body responds is more than enough.

We're delving deeper into the Energy conversation in another Health Edit with ways to support energy and routine. More guidance to come inside the Health Edit!

And remember...

You’ve got this!

The Science Behind This

Energy levels are influenced by sleep, blood sugar regulation, hydration, and overall energy intake. Regular meals that include protein help stabilize blood sugar and support sustained energy. Your routines also play a role in conserving energy. The easier the routine is for you, the less you effort you have to put into it. Sleep also plays a key role, as reduced sleep can affect hormones that regulate hunger and energy. Consistent patterns in eating and rest help support more stable energy throughout the day.

References –

A Wender, C. L., & Manninen, M. (2022). The Effect of Chronic Exercise on Energy and Fatigue States: A Systematic Review and Meta-Analysis of Randomized Trials. Frontiers in Psychology, 13, 907637. https://doi.org/10.3389/fpsyg.2022.907637