Eating a meal is supposed to provide energy throughout the day. However, most people often feel drowsy after a heavy meal. This happens especially after lunch, you can feel your eyelids get heavy and you keep yawning which affects your work productivity.

You should be aware if you often feel sleepy after eating! The main reason for sleepiness after a meal is drastic blood sugar changes!

We are here to explain to you what exactly causes sleepiness after a meal and the ways to avoid sleepiness after eating.

Why do you feel tired after eating?

A spike in blood sugar level is the main culprit of tiredness after eating! There is research shows that people who ate a diet that led to drastic blood sugar changes said they felt more tired on average than those who ate foods that gradually increased blood sugar [1]. This suggests that a heavy diet rich in simple carbohydrates, and highly processed foods that lead to spikes in blood sugar levels may be more likely to cause sleepiness.

When carbohydrates are ingested into the human body, they are broken down into glucose and enter the bloodstream. The pancreas will then releases insulin which binds to insulin receptors allowing glucose to enter the cell for immediate energy usage or storage, which controls the increase in blood sugar level.

When you consume foods high in refined carbohydrates, blood sugar spikes, and in order to control blood sugar levels, insulin has to be secreted in large amounts, which causes insulin receptors to fail to respond and blood sugar ends up failing to enter cells as usual. At this time, the pancreas will secrete more insulin, forming a vicious circle. When the human organs are overburdened and cannot rest normally, people will feel drowsy. At the same time, insulin inhibits the breakdown of protein and promotes the formation of melatonin, which also makes people feel drowsy.

How to avoid sleepiness after eating?

Stay hydrated

Water intake is one of the factors that affect energy and tiredness. Both dehydration and hyperhydration can cause feelings of fatigue and tiredness [2].

Staying properly hydrated may help your body to maintain a more consistent level of alertness and energy after meals.

Besides that, avoid drinking alcohol with meals. Alcohol can make people feel more tired.

Stay active

Research has shown that regular exercise can reduce fatigue [3].

Exercising regularly could help to stabilize your blood sugar levels and keep your energy levels consistent.

You can try to move around when you start to doze off after your meal, and you will find that you are less tired.

Consume high-fiber food

High-fiber foods, such as cereals, whole grains, fruits and vegetables are complex carbohydrates that generally take longer for your body to break down, which gradually allows glucose to be released into your blood, which keeps blood sugar levels in a stable state.

This can make the body have consistent energy for a long period and improve work efficiency.

Cut down sugar consumption

Foods with high sucrose content such as sugary desserts break down into glucose in your body, which increases your blood sugar levels.

Your body will releases insulin to control the sudden spike in blood sugars. The increase in insulin makes your brain produce sleep-inducing melatonin and the neurotransmitter serotonin, which can make you feel sleepy.

Cutting down your sugar consumption can prevent sleepiness after meals, you can drink Lasché X Fuga before a meal to help you control your glycemic response to a meal, which avoids sleepiness after eating. Read more about our Lasché X Fuga here.

Summary

Sleepy after a meal is normal, however, if it interferes with daily life, try changing your daily habits and take the precautionary steps to keep you stay awake after eating.

References

1. Breymeyer, K. L., Lampe, J. W., McGregor, B. A., & Neuhouser, M. L. (2016). Subjective mood and energy levels of healthy weight and overweight/obese healthy adults on high-and low-glycemic load experimental diets. Appetite, 107, 253–259. https://doi.org/10.1016/j.appet.2016.08.008
2. Riebl, S. K., & Davy, B. M. (2013). The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSM's health & fitness journal, 17(6), 21–28. https://doi.org/10.1249/FIT.0b013e3182a9570f
3. Puetz, T. W., Flowers, S. S., & O'Connor, P. J. (2008). A randomized controlled trial of the effect of aerobic exercise training on feelings of energy and fatigue in sedentary young adults with persistent fatigue. Psychotherapy and psychosomatics, 77(3), 167–174. https://doi.org/10.1159/000116610