Feeling sleepy after eating, orpostprandial somnolence, is common.
Also known as the post-lunch dip or food coma, research shows several factors are at play.
While it happens to most people on occasion, It can also signal a hidden a health issue.
torwai / Getty Images
This article discusses sleepiness after eating.
It explains some theories about why you may feel sleepy after meals, medical conditions linked to post-meal tiredness.
It also offers tips for staying alert after eating.
What Is Post-Prandial Somnolence?
Post-prandial somnolence simply means feeling sleepy after eating.
When it happens after lunch, its called the post-lunch dip or 3 p.m. slump.
After a big holiday meal, its often referred to as a food coma.
Tiredness after eating a normal phenomenon that most people encounter from time to time.
However, if the fatigue interferes with your daily life and responsibilities, talk to your healthcare provider.
It could be a sign of an underlying medical condition.
What Causes Post-Meal Fatigue?
Researchers have identified various factors that may contribute to wanting to sleep after eating.
These include:
What Foods Can Make You Tired?
Nutrients in certain foods can make you feel tired after eating.
Eating them before bed can help you get a good nights sleep.
However, if you have them for lunch, you might find yourself wanting to nap under your desk.
Here is a look at some fatigue-inducing nutrients and the foods they are found in.
Melatonin is also found in many foods and may contribute to post-meal energy slumps.
Experts suspect fluctuating blood sugar levels are to blame.
Your body converts carbohydrates to sugar.
High glycemic-index foods can cause your blood sugar to rise quickly and then crash.
This drop in sugar levels can also make you sleepy after eating.
But studies suggest the jot down of fat makes a big different.
In particular, saturated fats and trans fats have been shown to increase post-meal fatigue.
Two phenomena contribute to this.
They include:
There is a dip in this pattern in the early afternoon.
This lull typically occurs seven to nine hours after waking up.
When the alerting signal dips, the underlying sleepiness shows itself, and you feel sleepy.
As a result, they may not feel sleepy until several hours later.
It does this because it enhances the effects ofadenosine.
However, in most cases, this is not what contributes to feeling sleepy after lunch.
Frequently Asked Questions
Yes.
A healthy snack, such as fruit and nuts, can give your brain a boost.
Staying hydrated will also help fight drowsiness.
When planning meals, try for smaller portions throughout the day instead of three big meals.
It is natural to feel a little sleepy after eating meal, but this is not due todigestion.
Meng X, Li Y, Li S, et al.Dietary sources and bioactivities of melatonin.Nutrients.
2016;146(12):2601S-2608S.
doi:10.3945/jn.115.228643
National Library of Medicine: MedlinePlus.Tryptophan.
2016;107:253-259. doi:10.1016/j.appet.2016.08.008
Harvard Health.Glycemic index for 60+ foods.
2019;15(6):644652. doi:10.1177/1559827619871923
American Heart Association.Saturated fat.
2022;31(4):e13597.
doi:10.1111/jsr.13597
National Institute for Occupational Safety and Health.Effects of light on circadian rhythms.
2015;10(5):e0125359.
doi:10.1371/journal.pone.0125359
Johns Hopkins Medicine.Exercising for better sleep.
Sleep Foundation.The best foods to help you sleep.
International Food Information Council.4 tips to avoid an afternoon crash.
