If you’ve ever felt the urge to take a nap after a big holiday meal, fought off drowsiness while driving home from a restaurant, or fallen asleep during a post-lunch meeting or class, you’ve experienced a common phenomenon known as postprandial somnolence.
You may have heard that the reason people feel drowsy after eating is because their bodies divert blood from their brains to their digestive tracts. But scientific evidence has debunked this myth. Post-meal drowsiness is the result of a combination of bodily processes and behaviors, and while you can’t avoid it completely, you can take steps to reduce it.
What is postprandial drowsiness?
Postprandial somnolence is the scientific term used to describe the feeling of drowsiness that occurs after eating. This phenomenon is particularly common in the early afternoon. During what is known as the “post-lunch dip.” Studies have uncovered several biological processes that contribute to post-meal somnolence, including:
- Circadian rhythms: Circadian rhythms are natural fluctuations in body temperature, hormones, metabolism, and other physiological processes that operate on a 24-hour clock. Circadian signals that promote alertness tend to decline in the early afternoon. Which can lead to post-lunch drowsiness.
- Sleep drive: The longer you’re awake, the greater your need to sleep. Known as your sleep drive. So you’re more likely to feel sleepy after an afternoon or evening meal than after breakfast.
- Reduced brain activity: Brain activity and cognitive functioning appear to slow after meals. Which may contribute to drowsiness.
- Hormonal changes: Diet promotes a decrease in hormones that maintain alertness and an increase in hormones that promote drowsiness, including melatonin and serotonin.
- Cytokines: Cytokines are proteins that play a key role in the body’s immune and inflammatory responses, and have also been linked to feelings of fatigue when levels fluctuate. The concentrations of certain cytokines in your body increase after you eat. Especially if you consume high-calorie foods.
Scientists theorize that post-meal drowsiness may serve several possible functions. Including helping the body allocate resources to digestion and conserving energy.
What foods might make you sleepy?
Eating isn’t the only cause of post-meal grogginess. In fact, you may still experience post-lunch grogginess even if you skip lunch. However, research suggests that you’re more likely to feel fatigued after eating certain foods than others.
- High-fat foods: Foods that are high in fat can make you feel tired. In addition, foods that are too fatty can have a negative effect on your nighttime sleep, making you more sleepy during the day. Avoid foods that are high in fat, especially saturated fat, such as fried foods, pastries, pizza, French fries, ทางเข้า ufabet https://ufabet999.app and processed meats.
- High-carbohydrate foods: High-carbohydrate foods tend to make you feel more drowsy than low-carb foods. Avoid foods and drinks that are high in sugar and processed starches, such as desserts, fruit juices, and white bread. These can cause your blood sugar to spike quickly, increasing your risk of fatigue.
- You may have heard that foods high in the amino acid tryptophan, such as turkey, make you sleepy. Tryptophan is converted in the body to melatonin and serotonin, hormones that increase sleepiness. However, tryptophan alone isn’t the cause of the grogginess many people feel after a big holiday meal. Eating “heavy” foods that are high in calories from both fat and carbohydrates is the recipe for post-meal grogginess.
What are other causes of sleepiness after meals?
Post-meal drowsiness is often a result of the timing of the meal. For example, if you eat lunch early in the afternoon, your meal timing will coincide with an increased natural need for sleep and a decrease in circadian signals that support alertness. However, there are several other factors that can cause or exacerbate post-meal drowsiness.
- Irregular sleep or sleep deprivation: If you don’t sleep well at night or if you don’t get enough sleep, post-meal drowsiness is often more severe due to increased sleep drive.
- High or low blood sugar levels: Fatigue can be a symptom of both high and low blood sugar levels. People with diabetes are more at risk for these problems because of their difficult-to-control blood sugar levels, which can be caused by using too much or too little exogenous insulin. High and low blood sugar levels can be the result of diet, alcohol consumption, or changes in physical activity levels.
- Iron deficiency: If you have low iron levels, you’re at risk for restless legs syndrome (RLS), which can disrupt your sleep at night and lead to excessive daytime sleepiness.
- Alcohol consumption: Alcohol can make you drowsy, and this effect is more pronounced if you’re sleep deprived.
- Chronotype: Research suggests that if you’re a “morning bird,” that is, someone who likes to wake up early, you’re more likely to experience post-lunch drowsiness than a “night owl.”
How to stop feeling tired and drowsy after eating
While you may not be able to completely eliminate post-meal drowsiness, there are several steps you can take to reduce your chances of feeling tired after eating.
- Prioritize sleep: Post-meal drowsiness can be significantly worse if you don’t get enough sleep, so it’s important to practice good sleep hygiene.
- Eat a plant-based diet: Research suggests that a nutritious diet rich in vegetables, fruits, and nuts, and low in saturated fat, processed foods, and sweets, is associated with reduced daytime sleepiness.
- Pay attention to meal sizes: “Light” foods with fewer calories tend to be less sleepy than “heavy” or high-calorie foods. In short, avoid overeating.
- Use light to your advantage: Light acts as an important circadian signal, so taking a walk in the sunshine or spending half an hour in front of a light box can help reduce or avoid post-meal fatigue.
- Exercise: If your schedule allows, do some moderate exercise, such as brisk walking or cycling, before post-meal fatigue sets in. This can help boost your energy and prevent fatigue.
- Stay well hydrated: Drinking plenty of water throughout the day can help increase alertness and prevent drowsiness.
- Drink coffee or tea: If you want to avoid post-lunch drowsiness, try sipping on a caffeinated beverage. However, to prevent disruptions to your nighttime sleep, make sure to avoid caffeine at least eight hours before bedtime.