Breakfast in the morning elevates blood sugar levels and staves off hunger pangs throughout the day (which can also make you tired). Plus, if you eat breakfast, you may not eat as much at lunch. Eating more food than the body can easily process at a time can cause post-dining fatigue. So eating more in the morning and smaller portions throughout the day can help you feel perkier after eating. Show
2. Hydration is keyDid you overdo it at lunch because you were simply too hungry? Be careful: many people mistake feeling thirsty for being hungry. Make sure to drink enough water throughout the day. You can calculate how much water you should drink here: 3. Exercise to prevent feeling sleepyA short stroll outside can work wonders after lunch. The fresh air and exercise supply your brain with plenty of oxygen. If you can’t go outside, open the window and take some deep breaths. Or do 20 squats – they won’t take long and they will get your blood pumping. Remember: exercise on an empty stomach or without enough nutrition can deplete energy in the muscles and mind. Be sure to get adequate nutrition, especially if you workout! 4. Limit you caffeine intakeIf you think you have to drink five cups of coffee to finally wake up, remember this German saying: “Viel hilft nicht immer viel” (a lot doesn’t always help a lot). One or two caffeinated drinks are okay because they stimulate the release of adrenaline. But more has the opposite effect: you’ll likely feel so amped up that you struggle to focus, and as soon as the adrenaline wanes, you’ll be triggered to search for more adrenal input. Many people experience a “caffeine high” for up to five hours after ingestion. If you are looking for a boost of energy, don’t wait too long after lunch to have your cup of joe. Otherwise, you might have trouble sleeping at night. 5. Take a power napOf course, not everyone has the luxury of taking a short power nap. But, many companies nowadays have quiet rooms where their employees can rest for 10-20 minutes. This is the maximum length of time you should sleep in order to wake up refreshed. If you sleep longer, you might end up feeling more tired than you did before. Learn more about the healthy benefits of power naps! 6. Have tasty lunchJust because you’re sleepy after eating doesn’t mean you should stop eating. Try eating smaller portions of well-balanced meals throughout the day to keep energy levels stable. Tip: Are you looking for a tasty lunch that won’t sit in your stomach all afternoon? You can prepare this fruity quinoa salad in the evening and eat it the next day for lunch at work. To avoid feeling drowsy after lunch, try eating smaller lunches since a big meal can make you tired. Also, avoid eating fast foods or processed foods for lunch, which can zap your energy and make you feel more drowsy. Instead, eat a healthy meal that has fruits, vegetables, and whole grains. You can also avoid feeling drowsy after lunch by going for a quick walk or doing some stretches to get your blood flowing. To learn about possible underlying causes for afternoon drowsiness, keep reading. Did this summary help you?YesNo Thanks to all authors for creating a page that has been read 1,682,762 times. This article explains some theories about why you may feel sleepy after meals and offers some ideas for staying alert after eating. torwai / Getty ImagesElements in FoodThere are certain elements within food that can cause sleepiness. However, usually the amounts are small and have little effect on a person's ability to stay alert. Some things in food that are known sleep inducers include:
Why Am I Always Tired? Sleep Drive and Circadian RhythmPost-lunch sleepiness often has more to do with the natural timing of an increased tendency towards sleep than the food you consume. 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. Most people naturally feel sleepy between 1 p.m. and 3 p.m. Interestingly, night owls (who may naturally fall asleep and wake later) often experience a delay in the timing of this afternoon lull as well. As a result, they may not feel sleepy until several hours later. Easing Post-Meal DrowsinessWhile you may not be able to avoid it entirely, there are some things you can try to counteract the sleepiness that occurs after meals:
A Word From VerywellIt's not uncommon to feel sleepy after eating a meal. Fortunately, if you tough it out, this period will pass. Then, as the circadian rhythm revs back up, you will find that you feel more alert again in a matter of hours. This natural pattern occurs typically, even without a cup of coffee or a nap. Frequently Asked Questions
|