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Workout in the morning, it’s a great energy booster. You might have vitamin B12 deficiency as well. Go for a full health checkup, doctor can advise you better.
Get more sleep. 7 hour is not great.
I would see a doctor, to get labs done. I agree with the other person, B12 deficiency or anemia could be an issue. In which case, they normally recommend a B-vitamins complex or iron.
Maybe try Keto diet - constant energy levels throughout the day without the need of coffee or sugar boosts
Keto + more sleep!
The 2pm slump is because your body is using energy to digest your lunch! Have a very light lunch or do IF. IF increased my energy levels significantly
Workout in morning
Avoid heavy lunches, eat two small lunches instead or get some nuts+ fruits for lunch. Maybe a heavy-carbs lunch gets you into a sugar dip
Sleep more. If you’re sleepy there’s generally a reason for it. :)
Less (no) alcohol before bed increases your sleep quality drastically. Also, drink more water during the day. I find I’m often just dehydrated
Heavy lunches always make me sleepy around 2pm. Boring grilled chicken salad without dressing keeps me awake all day!
Make sure you’re getting enough protein
Fasting works for me. I fast a day or two a week (different calorie requirements) and it boosts my energy levels
Would see your doc. Sounds like you may not be eating enough throughout the day or something may be off (thyroid, blood sugar, etc) and a doctor could help you with that. Good luck!
30min HIIT workout during lunch works for me. Morning works too but the times I can squeeze in something at lunch I feel even better
Make sure you're drinking enough water too
You may need to check your sleeping. Just because you go to bed for 7 hours doesn’t mean it’s a good 7 hours of sleep
I have / had similar issues, and although I’m much older I had these issues since my college days. I would be falling asleep mid afternoon, or at team dinners, and driving late at night could be downright dangerous.
If it’s only post-lunch then cutting carbs at lunch may help. If it’s fatigue any time after 2pm, then look at hormones, nutritional deficiencies, and other medical conditions like what has been mentioned already (I’d add Vitamin D as something to check/try).
I had sleep studies done, narcolepsy came up negative but did have sleep apnea. Treating that with C-PAP / dental device helped some but not completely (for many people C-PAPs are life changing though). Blood tests showed low testosterone and I started TRT which helped more (lots of pros/cons to consider with that).
Ultimately though what really solved it for me was modafinil, which is mostly prescribed for shift worker sleep disorder. Modafinil *will* keep you awake for 10-12 hours (or longer for armodafinil). It’s not super hard to get a prescription for it from a psychiatrist, with symptoms like yours.
Drink water. Helps a ton. And gives you something to do if you’re bored..go refill water bottle
I third the heavy lunch thing. If I eat salads for lunch I’m fine. Anything heavier and I experience the same thing
Take on more responsibility...I feel the same way at about 2pm. I don’t drink coffee or energy drinks in the morning. Just water and push through