Why You’re Tired at 3PM (And How Your Office Might Be to Blame)
It’s 3PM. You’ve had your iced coffee. You’ve refreshed your inbox. But your brain? It’s foggy. You can’t focus. Your motivation? Missing.
We’re quick to blame a carb-heavy lunch or a poor night’s sleep. But what if your office - not your habits - is the real culprit?
From paint colours to desk fans, tech to lighting, your workspace might be triggering the crash you keep trying to out-snack. Here’s how to fix it - especially while summer heatwaves keep rolling in.
Have you chosen a wall colour that’s sending you to sleep?
Pastel tones like dusty blue, lavender, soft peach, and muted grey might look beautiful on Pinterest - but they can quietly undermine your focus. These shades mimic twilight cues and, in warm environments, may trigger drowsiness.
And it’s not just pastels. Darker hues with low albedo (the ability to reflect light) can absorb heat, making rooms warmer and adding to that sluggish, sleepy feeling. Light, reflective colours, on the other hand, can help reduce cognitive fatigue and support sustained focus.
Workplace specialists like Area recommend incorporating energising hues like aqua, citrus or mint. These colours are naturally stimulating and help keep your brain switched on, without overwhelming the space.
Your lack of (real) plants could be impacting your focus
Biophilic design - the integration of natural elements like real plants into your workspace - is proven to support concentration and reduce stress.
Plants specifically can improve air quality, lower CO₂ buildup (a hidden cause of fatigue), and create a fresher-feeling room. They’re not just pretty - they’re performance boosters.
Low-maintenance wins for people who have killed every plant they’ve had (to date): Snake plants, pothos, peace lilies or ZZ plants are hard to kill and easy to love. Even a fresh bouquet of flowers can lift your mood and ground your energy (though greenery works harder when it comes to air quality).
Heat and Airflow: The Forgotten Productivity Killers
High temperatures, stagnant air, and slow heat release from surfaces can sap your energy fast. Think: dark matte paint, heavy fabrics, or wool upholstery - all of which trap and re-emit heat throughout the day.
Add in tech left on standby - monitors, printers, chargers - and you’ve got a slow, silent heatwave brewing indoors. Office tech (aka small energy) typically accounts for up to 20% of total energy used in offices - which often means added warmth and wasted electricity.
Quick fixes that cool: Go for light-reflective surfaces like pale walls, glossy finishes, or bright flooring. Crack a window. Switch off devices you’re not using. And keep a desk fan close - moving air cools your body more effectively than air temp alone.
Is your lighting helping or hurting you?
Circadian lighting - that is, light aligned to your body’s natural rhythm - can make or break your afternoon energy.
Cool, blue-toned light in the morning signals the brain to be alert. Warm, dim light in the afternoon encourages rest. But most office lighting is static - or worse, flickering fluorescents that confuse your brain.
By installing smart lighting systems that automatically adjust colour temperature and brightness throughout the day, you can boost alertness and support your mood - especially in a home office.
Biohack Your environment
It’s not just what you see. Your brain is constantly responding to smell, sound, and temperature - and small shifts can make a big difference.
Scent: Citrus and peppermint scents can increase alertness and focus. Try essential oils in a diffuser or keep a citrus balm nearby.
Sound: White noise or ambient café playlists can boost productivity. And instrumental music at around 120 BPM can elevate mood and help you stay focused.
Temperature: Cold packs on pulse points - wrists, neck, behind knees - can help cool the body quickly. These areas have more blood vessels near the surface, so cooling them reduces overall temperature more effectively.
Bonus: Habits That Help (Even if it’s not about habits)
Okay, your space matters. But the habits within it do, too.
Stand every 30 minutes: Boosts circulation and clears brain fog.
Switch tasks mid-afternoon: A simple change in focus can wake up your brain.
Snack smart: Choose salted nuts, miso soup, or light protein over sugary treats.
Try the 20-20-20 rule: Every 20 minutes, look 20 feet away for 20 seconds.
Pair hydration with electrolytes: Especially on warmer days.
Your Environment Is Talking to Your Body - All Day Long
The colour on your walls. The air you breathe. The glare from your screen. It’s all influencing how you think, feel, and function - whether you notice or not.
So before you reach for another iced latte or rewrite your to-do list again, ask yourself:
Is your workspace working with you or against you?
Because when we design better environments to work in - ones that support our energy, focus, and wellbeing - we don’t just cooler rooms. We get clearer minds.
And that 3PM crash? It finally stops running the show.
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