Why Am I So Sleepy After Eating, and How Do I Stop Feeling That Way?

Feeling sleepy after eating is caused by several factors. Stop feeling sleepy after eating by changing your diet, exercising, and changing your sleep pattern.

Feeling sleepy after eating is a phenomenon called “postprandial sleepiness” that is caused by several factors, including diet, sleep habits, and alcohol intake. Certain conditions, such as diabetes, can also lead to fatigue during the day. 

Here’s what you need to know.

Postprandial sleepiness, also known as “food coma,” refers to feeling fatigued after eating, especially after a large meal. Some people also call this a “post-lunch dip,” as the early afternoon is commonly the time of the day when it’s most noticeable. Almost everyone experiences postprandial sleepiness at some point in their lives, but the causes aren’t yet fully understood.

You may notice a dip in productivity in the late afternoon, which coincides with postprandial sleepiness. Naturally, this makes some people want to get rid of postprandial sleepiness to avoid feeling tired when they would rather be productive.

What causes this lack of productivity? Post-lunch dip usually occurs during digestion. After eating a large meal, your body has to concentrate a lot of its energy on breaking that food down, making you feel tired and sleepy. Eating can also release serotonin — a chemical in your brain that regulates mood and sleep.

However, experts suggest that many other factors can contribute to feeling sleepy after eating. From meal composition to specific medical conditions, many variables can cause and intensify postprandial sleepiness.

Research shows that many factors affect postprandial sleepiness. Some of these can be directly tied to your sleeping habits, and what you eat and drink can also significantly impact the post-lunch dip. 

Consequently, there may not be a single cause for your postprandial sleepiness. Instead, a host of factors can affect your fatigue levels simultaneously, making it hard to find a one-size-fits-all solution. 

Here are some of the possible causes of postprandial drowsiness:

Meal composition

Experts frequently point to the composition of meals to explain postprandial drowsiness. For example, studies have found that you may feel more sleepy after eating foods rich in fat and carbohydrates. Meals that are high in calories can have the same effect.

Turkey, tart cherries, nuts, and milk can also promote sleepiness because they contain specific sleep-promoting compounds like tryptophan and melatonin.

Circadian rhythm

The circadian rhythm is the mechanism through which your body regulates sleep according to its internal 24-hour clock. This means that your body can increase your feelings of drowsiness at different points of the day to stay synchronized with this internal clock.

Unfortunately, some people's circadian rhythm promotes sleepiness in the hours after lunch. This is especially true in the case of people who are accustomed to napping at that time, as their body will adapt their circadian rhythms to include that period in the sleep pattern.

Sleeping badly at night

Another factor that can increase postprandial sleepiness is having disrupted sleep at night. For example, obstructive sleep apnea and insomnia can interfere with sleeping at night, causing you to feel tired at different times during the day.

Bad sleeping can significantly intensify postprandial drowsiness, even if it isn’t exclusively related to medical conditions. Poor sleeping habits, such as using your phone in bed, can also cause you to feel drowsy during the day.

Drinking alcohol

Many people choose to drink alcohol during their meals, which can significantly affect sleepiness. Drinking alcohol during lunch, for instance, can substantially increase postprandial drowsiness in the afternoon.

Research shows that alcohol can be particularly sleep-inducing in people who don’t sleep well at night, though alcohol will also affect the quality of sleep. Experts recommend that you avoid drinking alcoholic beverages shortly before sleeping, as they can disrupt your sleep.

As we already mentioned, there isn’t a one-fits-all solution to feeling sleepy after eating. Nonetheless, like most sleep-related problems, you can reduce postprandial drowsiness by improving certain aspects of your life, ranging from your bedtime habits to your diet. 

Here are some things you can try:

Change your diet

Diet plays a crucial part in post-lunch dip, making it essential to pay attention to which foods make you feel sleepy. Generally, you’ll want to avoid meals rich in fat and carbohydrates. Replace them with protein and vegetable-based carbohydrates.

It might also be a good idea to avoid drinking alcohol when you don’t want to feel sleepy after a specific meal. Similarly, try not to drink too much coffee — although caffeine can have stimulant effects, drinking too much can negatively impact your sleep, which will make you sleepier the next day.

Exercise

Exercise can help you reduce postprandial sleepiness. For example, taking a short walk after eating a large meal can help you stabilize your blood sugar levels, improve your energy, and avoid drowsiness.

Research also shows that regular exercise can help improve your overall sleep quality. This will prevent daytime fatigue and generally make you feel more energetic. If you don’t know which exercise routine will be best for you, ask a licensed doctor for advice.

Rearrange your sleeping pattern

A lack of sleep can take you out of sync with your circadian rhythm, making you feel more sleepy. If you are constantly feeling tired, it might be time to change your sleeping pattern.

For example, if you can’t nap after eating because you’re at work, try to extend your nightly sleep. You can do this by improving your sleeping conditions, setting a steady sleep schedule, and limiting caffeine intake.

As we’ve already mentioned, feeling sleepy after a meal is common for most people. However, some specific conditions can also cause excessive tiredness. Here are some of the conditions that may cause you to feel fatigued:

• Diabetes
• Anemia
• Allergies
• Food intolerances
• Celiac disease

If you think you might have one of these conditions, make sure to check with a doctor. A trained professional will be able to tell you if your postprandial sleepiness is something to worry about or not.