Why Do We Get Tired After Eating? Reasons And Tips To Avoid

We’ve all been there—finishing a big meal and soon a wave of drowsiness hits, urging you to take a nap. Sounds familiar, right? But why do we get tired after eating when food is supposed to give you energy? What you commonly refer to as “food coma” has scientific explanations rooted in digestion, blood sugar fluctuations, and even the types of food consumed. 

You may have found yourself asking this question after heavy meals: why do I get sleepy after I eat? This sensation of overwhelming tiredness after eating is quite normal but there are certainly a few things that can help you reduce the sleepiness. Let’s break down the main reasons behind post-meal tiredness and explore practical tips to avoid it.

Why Do I Feel Tired After I Have Eaten?

So, what is it called when you get tired after eating? The scientific term for feeling sleepy after eating is postprandial somnolence. According to studies, there are several factors that contribute to that sluggish, lethargic feeling post-meal.

Let’s dive into some scientific insights that help explain.

1. The food you eat 

The food you eat can be a primary reason for feeling drowsy after eating. Certain foods that are rich in carbohydrates can spike blood sugar. This leads to a short burst of energy followed by a sudden drop, leaving you feeling tired. According to studies, foods containing tryptophan, an amino acid, can promote the production of hormones that help regulate sleep: 

• Serotonin: This neurotransmitter, associated with mood and sleep, increases after eating certain foods creating a relaxed and sleepy feeling.
• Melatonin: Foods that contain tryptophan are used to produce melatonin, a hormone that helps regulate sleep. After a large meal, increased melatonin levels can cause you to feel tired.

2. What time you eat

According to studies, the time you eat your meals can have a significant effect on how high or low your exhaustion after eating is. The urge to fall asleep after eating is known as the afternoon slump. There are a few factors that contribute to this slump:

• Our body’s natural circadian rhythm: Our body’s internal clock creates an afternoon dip that contributes to feeling sleepy at certain times of day, especially in the afternoon. You may feel a sudden drop in your energy especially after eating a large meal in the day.
  
• Our digestive system: Digestion is a complex process that requires significant energy. Blood is redirected to the digestive organs such as the stomach, to aid in breaking down food. This can lead to a lack of energy and a feeling of fatigue as the body is processing the meal and less blood flow reaches other parts of the body.
  
• Skipping meals: Researchers have also found that people who skip breakfast experience more drowsiness post lunch. This happens because more blood is directed towards the gut than the brain causing daytime sleepiness. Next time, notice whether this sleeping pattern changes after eating breakfast. Makes you wonder is breakfast really the most important meal?

3. Your sleeping cycle

You may have already noticed feeling more drowsy on days you didn’t get a goodnight sleep. Your body may feel overwhelming tiredness after eating if you’re not getting enough sleep as your body’s circadian rhythm gets off. According to medical researchers, a regular sleeping pattern not only helps you reduce stress, but also contributes to how fresh and energetic you feel throughout the day.

If you are someone who has trouble sleeping at night, some studies also show that taking small naps post-lunch may actually be better for mental and physical health. Maybe it’s worth taking that 15 minute power nap post-meals. The most important part is to listen to your body. 

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4. Physical activity

Seems like our dear old friend, exercise is a solution to many problems. Physical activity is as important as getting proper sleep at night. It helps you stay alert during the day, reducing your chances of sleeping after lunch. Studies have backed this by proving that exercise does in fact increase energy and reduce fatigue. 

Exercise also produces endorphins that help reduce stress and enhance your overall mood. These hormones also help regulate the body’s sleep patterns. Additionally, when you exercise, the blood sugar level in your body stabilizes, avoiding the sudden crash we mentioned earlier. 

If you were wondering, “why do I get tired after I eat?” These might be some of the reasons behind the uneasy feeling. 

Is It Good To Sleep After You Eat? 

While it might seem logical to sleep after a heavy meal, doctors advise to wait at least 3 hours after eating. Here are a few reasons why you shouldn’t sleep immediately after eating:

• May aggravate acid reflux: Research has shown that lying down soon after eating a lot can increase the likelihood of acid reflux, as stomach acid may flow back into the esophagus.
  
• Interferes with digestion: Sleeping immediately after eating can slow down digestion, leading to discomfort, bloating, burping or even nausea.
  
• Can affect sleep quality: Indigestion and acid reflux can both make you feel uneasy and lead to a poor night’s sleep. Additionally, experts say if you sleep directly after eating, your body’s metabolism has to work harder. This can lead to an increase in body temperature.
  
• Weight gain: Ideally, your metabolism should have slowed down by the time you sleep. However, when it’s working harder at night, it can contribute to weight gain.

Keeping a good gap between your meal and the time you sleep gives your body enough time to properly digest the food and avoid acid reflux without disrupting your sleep.

What Are Some Foods That Make You Sleepy And Why?

So, why do we get tired after eating? Different foods have different effects on your body. There are some foods that make you more sleepy than others. The foods that induce sleep have nutrients that increase the urge to sleep after meals. But if you don’t want to get caught sleeping on your desk after lunch, here are some foods that you can avoid. 

1. Foods that are high in Tryptophan

As mentioned earlier, foods containing tryptophan can promote the production of melatonin and serotonin. This amino acid can make you more sleepy and tired than usual. 

Some of the foods that are high in tryptophan are:

• Cheese 
• Soy
• Chicken
• Seeds and nuts
• Lamb
• Salmon
• Fish 
• Legumes
• Tofu
• Eggs
• Milk 
• Turkey

The National Academy of Sciences recommends a daily intake of 5 milligrams (mg) of tryptophan per kilogram (kg) of body weight. For an adult weighing 150 pounds (68 kg), this amounts to approximately 340 mg, or 0.34 grams, per day.

2. Foods that are rich in melatonin

Besides getting produced by tryptophan, this sleep hormone is naturally present in some foods. The hormone responds to darkness and signals the brain to slow down that eventually makes you sleepy. 

Some of the foods that contain melatonin are:

• Cherries
• Oats
• Mushrooms
• Tomatoes
• Corn
• Cucumbers
• Berries
• Wheat

3. Foods that are high in fat

Studies suggest that the type of fat you eat makes a huge difference in your body’s response. You may feel more sleepy when you eat heavy fats and compared to when you eat healthy fats. This is because heavy fats disrupt the body’s natural sleep cycle due to which you don’t feel good after eating.

Foods that contain unhealthy fats are:

• Deep-fried foods
• Beef
• Butter
• Baked goods
• Sugar
• Cream 
• Lard
• Pork
• Ice cream

4. Foods that are rich in carbohydrates

According to research, foods that are loaded with carbohydrates can make you more lethargic. Carbohydrates are measured using glycemic index. This index tells which carbohydrates affect blood sugar. The more the sugar level, the more exhaustion after eating.

Foods with a high glycemic index are:

• Pasta 
• Potatoes
• White bread
• Rice 
• Cereals 
• Sugar 
• Buckwheat

5. Beverages

Not just food, certain drinks can also cause an afternoon slump.

• Alcohol: Avoid having alcohol with meals. It often leads to drowsiness as it has a depressant effect on the central nervous system.
• Caffeinated Drinks (in excess): Although caffeine can be a stimulant, consuming too much can lead to a subsequent energy crash according to studies.

It is best to avoid all these things if you don’t want to feel drowsy or have a lack of energy after eating. 

How Can I Prevent Post-Meal Sleepiness? 

We all know that post-lunch struggle: trying to stay alert while that big bowl of rice starts to feel like an instant regret. But worry not! Here are some effective strategies to reduce the feeling of getting sleepy after eating:

1. Choose Balanced Meals

• Include Fiber and Protein: Incorporate fiber-rich foods and proteins to stabilize blood sugar levels and prevent rapid drops in energy.
• Limit Sugary Foods: Avoid sweet snacks and beverages, as these can cause energy dips shortly after eating.

2. Stay Hydrated

Often, we eat when we think we’re hungry, but in reality, we’re just dehydrated. Dehydration can amplify feelings of fatigue. According to medical resources, drinking water or sparkling water with your meals can aid digestion and reduce the urge to sleep after meals. You can also add a little lemon and sea salt to your water for the extra replenishment.

3. Move Around Post-Meal

A light activity can play a very important role in how you feel post-meal. A small walk after eating can stimulate digestion and keep you alert. If you are in the office, try and walk around your desk before sitting back for work. Or take a quick round around the block post-lunch.

Even small movements can help counteract the tired feeling that often follows a meal. This stabilizes blood sugars and keeps your energy levels consistent. 

4. Control Portion Sizes

• Eat Smaller, Frequent Meals: Try eating smaller portions more frequently throughout the day. According to studies, eating 5-6 smaller meals with frequent intervals is better for digestion than eating 3 large meals. This also help in avoiding the drowsy feeling that comes after eating a lot in one sitting.
• Avoid Overeating: Large meals demand more energy for digestion, which can make you feel more exhausted.

5. Pay Attention to Your Body Clock

A good night’s sleep is the key to how you feel after eating. Your body’s internal clock gets disrupted if you are not sleeping well during the night. This can make you more sleepy after eating. Since circadian rhythms naturally cause a dip in energy in the afternoon, try eating lighter, balanced meals during this time.

If you were wondering, “Why do I feel weird every time I eat?” you can try implementing the points mentioned above to avoid feeling a post-meal energy crash.

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When Should You Be Worried If You Feel Sleepy After Meals? 

So why do we get tired after eating and is it something you should worry about? It’s natural to worry about such questions. Postprandial somnolence is usually harmless and can be managed with certain lifestyle changes. However, if you still feel tired after trying all the strategies listed above, it may be time to see a doctor. 

Occasional tiredness after meals is normal but if you get tired every time after you eat, even in smaller meals it may be a cause for concern. In some cases it might indicate an underlying health issue.

• Diabetes: Are you feeling extreme drowsiness after meals and wondering if feeling exhausted after eating is a sign of diabetes? It could be a sign of insulin resistance or diabetes, especially if accompanied by frequent urination, thirst, and blurred vision.
• Food Intolerances or Allergies: Some people feel drowsy due to undiagnosed food intolerances, which can lead to symptoms like fatigue, stomach upset, or feeling unwell after eating.
• Thyroid Imbalance: An underactive thyroid can lead to lethargy and a lack of energy after eating.

If these symptoms persist or are accompanied by other signs of illness, consult a healthcare provider for a diagnosis.

To Sum It Up 

The sensation of feeling sleepy after eating is a common experience caused by a combination of factors like blood sugar changes, digestive processes, and hormonal responses. While it’s a natural part of how our bodies process food, certain habits like balanced meals, portion control, and light physical activity can help reduce this tiredness. Now we know why do we get tired after eating.

However, if overwhelming tiredness after eating persists, it may signal an underlying condition that needs attention. By understanding why we get tired after eating, we can better manage our post-meal energy and stay more alert throughout the day.