Ever wonder why, as the day wears on, your body suddenly tenses with feelings of overwhelm? The answer could lie in your morning routine
Sluggishness post 5 pm is a common concern experienced by professionals. REPRESENTATION PICS/ISTOCK
If you’re corporate self has spent all day waiting for the clock to strike five so you can finally relax after a gruelling maelstrom of meetings, calls and spreadsheets, but have been met by a nagging sense of worry or restlessness instead, congratulations — you have what experts call 5 pm anxiety. Notably different from the late-afternoon slump, which is typified by low energy levels and a sense of sluggishness that sets in the post-lunch window, 5 pm anxiety also isn’t quite the same as a full-blown panic attack; however, it can cause a lingering sense of unease and feels nearly as overwhelming.
Hydrate at regular intervals
The reasons for this late-day anxiety are multi-faceted, experts say. They include a dysregulated cortisol rhythm, stressors from your workday and even dwindling distractions as the hours pass by. The solution, however, has a lot to do with how you begin your day, notes Shimpli Patil, head nutritionist and lifestyle expert at Luke Coutinho Holistic Healing Systems. She lays down a few ground rules that can transform the way your day wears on.
Set the tone
Schedule short breaks to stretch or walk around at work
Patil recommends waking with the sun, and avoiding screens for the first 30 minutes of your day. This lets your nervous system ease into the day. Also skip consuming tea or coffee immediately, and opt for plain lukewarm water or lemon water to hydrate. Spend a few minutes setting intentions through prayer, gratitude, or deep breathing to ground yourself. Move your body in a way that suits you: Surya Namaskar, yoga, gentle stretches or a short walk. Eat when you feel hungry: begin with soaked nuts or seeds if they work for you, then have a balanced breakfast with good fats, protein and fibre.
Taper it down
Practise deep breathing and meditation at the start of the day
For stable blood sugar levels, Patil suggests eating balanced meals every three-four hours, including some protein and good fats. “Hydrate consistently, not just when you feel thirsty. Schedule short breaks to move, stretch, or walk — even three minutes every hour can improve circulation and mental alertness. Step into natural light during the day to support your circadian rhythm,” she advises. Avoid caffeine after 4 pm. As evening approaches, wind down by reducing screen time, dimming lights and giving your mind closure for the day.
Avoid these common pitfalls
Shimpli Patil
“Skipping breakfast or loading it with sugar and refined carbs can set you up for an afternoon crash. Overloading on coffee early in the day may give a quick high, but it over-stimulates your adrenal glands, leading to jitters or fatigue later,” Patil warns. Similarly, rushing through your morning without mindful pauses puts your body in ‘fight or flight’ even before the day begins. Long gaps between meals and poor hydration worsen the slump, as does sitting continuously without movement. Remember — your crash isn’t just about 5 pm, it’s about how you’ve been fuelling, hydrating, moving, and managing stress since morning, she says.
When less is more
Many believe the answer to fatigue is ‘more coffee’ or ‘a quick sugar fix’. In reality, these are temporary crutches that mask the root cause — unstable blood sugar, poor sleep or chronic stress. Another misconception is that you must do an intense workout first thing in the morning; for some, gentle movement supports better energy through the day. Skipping rest or ‘power breaks’ is another big no-no. A happy, healthy day isn’t about doing more — it’s about creating rhythm: regular meals, deep breathing pauses, sunlight exposure, and moments of gratitude to keep your mind and body aligned. Sticking to fixed sleep and wake-up times matter just as much, Patil signs off.
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