Food coma, afternoon slump, sleepiness after eating a big meal…we’re all familiar with the feeling of being exhausted after eating. And while it’s not a pleasant experience, it’s also not uncommon. In fact, research suggests that about one-third of Americans experience post-meal fatigue regularly. The technical term for this phenomenon is “postprandial somnolence,” and there are a few different factors that can contribute to it (10). Usually, post-meal fatigue is more of an annoyance than a cause for concern. Still, if you’re regularly feeling exhausted after eating, it’s worth investigating to rule out any underlying health conditions. Read on to learn more about the causes of being tired after eating, as well as some simple strategies for combating it.
There are a few different factors that can contribute to post-meal fatigue.
Researchers have yet to understand exactly how different foods affect our energy levels. However, it’s been noted that certain foods can make us feel tired. In particular, the following foods have been linked to post-meal fatigue:
Read More: Waking Up Tired And No Energy? Here’s Why, And What You Can Do
It’s no secret that overeating can make you feel tired. This is because your body expends more energy digesting a large meal.
This increased energy expenditure can lead to feelings of fatigue, particularly if you’re not used to eating such large meals. Overeating can also cause indigestion, which can also contribute to post-meal fatigue.
Your circadian rhythm is your body’s natural sleep-wake cycle. It’s regulated by a “biological clock” in the brain that tells your body when it’s time to sleep and when it’s time to wake up (6).
There are a number of things that can disrupt your circadian rhythm, including jet lag, shift work, and insomnia. When your circadian rhythm is off, you may find yourself feeling tired during the day, even if you’ve had a full night’s sleep.
The post-lunch dip may also be a natural result of your circadian rhythm. Many people notice that their energy levels naturally dip in the early afternoon, as their body’s internal clock starts preparing them for sleep.
It’s no secret that getting enough sleep is essential for our overall health and well-being (11). Unfortunately, many of us don’t get the recommended seven to nine hours of shut-eye per night. If you’re not getting enough sleep, you’re more likely to feel tired during the day.
Furthermore, research has linked sleep deprivation to a number of health problems, including obesity, diabetes, and heart disease (11). If you’re not getting enough sleep, it’s important to make some changes.
Sleep disorders like insomnia, sleep apnea, and restless leg syndrome can also make you feel tired during the day. If you’re having trouble sleeping, it’s important to talk to your doctor about possible treatment options.
There are a number of underlying health conditions that can cause fatigue after eating or throughout the day:
If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, start using the BetterMe app and overhaul your entire life!
A certain degree of fatigue after eating is normal. However, if you’re constantly feeling tired after meals, there are a number of lifestyle changes you can make to help reduce fatigue:
Dietary responses vary from person to person. By keeping a food journal, you can begin to identify which foods leave you feeling energetic and which foods make you feel tired.
In your food journal, be sure to note how you’re feeling after each meal, as well as what you ate and when you ate it. After a few weeks of tracking your food and fatigue, you should start to see some patterns.
Eating large meals can weigh you down and make you feel tired. To avoid this, try eating smaller meals more frequently throughout the day.
In addition to helping you feel less tired after eating, eating smaller meals more often can also help regulate blood sugar levels and boost metabolism.
Eating foods that have a low glycemic index can help you feel less tired after eating. Glycemic index is a measure of how quickly a food raises blood sugar levels.
Low-glycemic foods include fiber-rich fruits and vegetables, lean proteins, healthy fats and whole grains. These foods are digested slowly, which helps to keep blood sugar levels steady and provides lasting energy.
Avoid refined carbohydrates that are found in ultra processed foods like white bread, pastries, and candy. These foods are high on the glycemic index and can cause blood sugar levels to spike, leading to a crash and feelings of fatigue.
The post-lunch lull is a common time to feel tired. If you’re struggling to make it through the afternoon, try taking a quick nap. Research has shown that naps can improve alertness and cognitive function. It’s important to keep your nap short, though. Naps that last longer than 45 minutes can actually leave you feeling more tired. The ideal nap time is about 15-45 minutes.
If you’re not used to exercising, starting a new workout routine can be daunting. But even moderate exercise can help reduce fatigue. Just 30 minutes of walking each day can increase energy levels and improve sleep quality.
Of course, before starting any new exercise regimen it’s important to talk to your doctor, especially if you have any underlying health conditions.
One of the most common causes of fatigue is simply not getting enough sleep. Most adults need 7-9 hours of sleep each night. If you’re not meeting this goal, try to go to bed and wake up at the same time each day to help regulate your body’s natural sleep cycle.
You should also avoid caffeine and alcohol before bed, as these can interfere with sleep. Other ways to improve your sleep hygiene include avoiding screen time before bed and creating a calm, relaxing sleep environment.
Read More: Motivation To Exercise When Tired: Where Do You Find It?
Chronic stress can lead to fatigue and a host of other health problems (8). If you’re feeling overwhelmed by stress, there are a number of things you can do to manage it:
If you’re struggling to manage stress on your own, consider talking to a therapist or counselor. They can help you identify and address the underlying causes of your stress.
When you’re feeling tired, getting some sun can help improve energy levels. The sun’s rays help to stimulate the production of vitamin D, which is essential for good health.If you can’t get outside, try sitting near a window or using a light therapy box. Light therapy boxes emit bright light that can help to improve mood and energy levels.
Staying hydrated is essential for good health (14). When you’re dehydrated, your body has to work harder to function properly, which can lead to fatigue. Aim to drink 8-10 glasses of water each day. You may need even more if you’re exercising frequently or in a hot or dry environment.
While postprandial fatigue is usually nothing to worry about, there are some cases where you should consult your doctor:
Yanking yourself back in shape has never been so easy with our game-changing fitness app! Start transforming your life with BetterMe!
Feeling tired after eating can be frustrating and make it difficult to get through the day. However, there are a number of things you can do to combat post-meal fatigue.
By making some simple lifestyle changes and paying attention to how what you eat affects you, you can help improve your energy levels and avoid feeling tired after eating. If these changes don’t help, talk to your doctor to rule out any underlying health conditions.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.