The pattern
Clients arrive convinced they need more sleep. Often they sleep seven hours and still crash hard between two and four in the afternoon. Sleep is rarely the primary variable.
The more common driver is a carbohydrate-heavy lunch producing a glucose spike and a matching trough two hours later.
The two changes
First, make lunch protein-first and remove the fast carbohydrate. Second, stop using caffeine to patch the trough, which pushes the problem into your evening sleep quality and restarts the loop.
- Protein-first lunch, no bread or rice
- Caffeine cut-off by early afternoon
- Salt and water before reaching for a snack
What to expect
Most people notice a flatter energy curve within ten to fourteen days. The measure is not feeling energised — it is the absence of a crash you used to plan around.