So, while a particular meal may put one person on a trip to Tiredsville, someone else may be unaffected by the same food. To avoid feeling sleepy after eating, we suggest eating balanced meals that are made up of foods that suit your biology, instead of focusing on cutting our particular food groups. Eating the foods that work best for your body will help you avoid any big spikes in blood sugar, blood fat, or digestive hormones and reduce dietary inflammation.
Understanding how your unique metabolism works can help you pick the right foods for you , which will keep you feeling energized all day. Get occasional updates on our latest developments and scientific discoveries. No spam. We promise. Why ZOE? Why do I get so tired after eating? In this post, we take a closer look at: The science behind post-meal tiredness Why you might feel so tired after eating What you can eat to feel energized throughout the day Why do I feel so sleepy after eating?
Insulin and glucagon help our bodies keep blood sugar levels within a healthy range. If they aren't functioning right, your blood sugar levels can get thrown out of whack and you might end up on the blood sugar rollercoaster. Serotonin is a neurotransmitter that helps regulate sleep. In the United States, tryptophan is perhaps more closely associated with turkey than any other food.
This is likely a result of the sleepiness sometimes associated with consuming a turkey-centric meal, as is traditional for many on Thanksgiving. Post-Thanksgiving dinner sleepiness is more likely related to other factors , such as the volume of food or the quantity of alcohol or simple carbohydrates consumed. See how the amount of tryptophan in turkey stacks up against some other foods, according to the U.
According to the National Academy of Sciences , the recommended dietary allowance RDA of tryptophan per day for an adult is 5 milligrams mg per 1 kilogram kg of body weight.
For an adult weighing pounds 68 kg , that translates to about mg or 0. Cherries affect melatonin levels, carbohydrates cause a spike and subsequent fall in blood sugar, and the minerals in bananas relax your muscles.
Any one of these factors could leave you sleepy and many foods can impact energy levels in different ways. Beyond helping you sleep better at night, exercise can keep you alert during the day, minimizing the risk of a post-meal slump. Multiple studies have found that regular exercise helps increase energy and reduce fatigue. Instead, being active helps ensure that you have the energy to push through your days. On rare occasions, being tired after a meal or simply sleepy all the time could be a sign of another health problem.
Conditions that can make post-meal drowsiness worse include:. If someone with prediabetes or Type 1 or Type 2 diabetes feels tired after eating, it could be a symptom of hyperglycemia or hypoglycemia. Hyperglycemia high blood sugar may occur when too many sugars are consumed.
Other symptoms associated with hyperglycemia may include increased urination and thirst. Hypoglycemia low blood sugar may occur due to consuming simple carbohydrates that are quickly digestible. These carbohydrates can make blood sugar levels spike and then crash in a short amount of time.
Hypoglycemia can also occur in someone with diabetes who has taken more insulin or other diabetes-specific medication than needed based on the foods they consumed. Sleepiness can be one primary symptom of hypoglycemia, along with:. Both hyperglycemia and hypoglycemia are serious medical conditions, especially for people with diabetes. They should be treated immediately as directed by your doctor.
An intolerance of or an allergy to certain foods can be another cause of post-meal tiredness. Food intolerances and allergies can impact digestion or other bodily functions. Other acute or chronic symptoms may also be present, including gastrointestinal upset, skin conditions, and headache or migraine.
It can be a simple and helpful way to start identifying whether there are particular foods and ingredients, or other triggers, that may be having an impact on your energy levels. A food diary, even if you only keep one for a few weeks, should include a record of everything you eat and drink. You should detail when you consume a food or beverage as well as how much. Also take notes on how you feel. Ahead, seven reasons you may be ready to hit the hay after lunch. Your glass of wine could be spurring your post-meal drowsiness.
Alcohol is a sedative, meaning it can leave you feeling pretty low energy, according to Harvard Health experts. The hormone cholecystokinin CCK , which is released from the small intestine, is often to blame here.
When you dine on foods known to increase inflammation , like red meat or sugary sweets, your body can release cytokines agents that help your immune cells communicate with each other , like interleukin-1 IL Cue your classic, post-Thanksgiving nap. Tryptophan is often found in turkey, chicken, milk, bread, chocolate, canned tuna, cheddar cheese, peanuts, oats, and more.
The essential amino acid helps your body make the relaxation-inducing hormones serotonin and melatonin, explains Prest.
Sometimes, feeling tired after you eat has more to do with how much you ate instead of what you ate. Expending all that energy can then lead to fatigue, so try to reduce your portion sizes and reach for a high-protein snack if you get hungry in between meals.
Food intolerances, or even full-blown food allergies , are often associated with uncomfortable GI symptoms like stomach cramping or diarrhea. Your morning cup of Joe puts some pep in your step, but not for too long. So, feeling tired may be less about what you ate for lunch, and more about the timing of your first cup of coffee in the morning.
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