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Managing Post-Meal Sleepiness

by Josanne Singh

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Do you often feel the intense need to sleep after eating meals? Have you ever wondered why this happens? Scientifically, what we refer to as a food coma, is known as post-prandial somnolence, where there are feelings of sleepiness after eating a meal. This phenomenon commonly occurs in the afternoon period and is referred to as the “post-lunch dip.” While this experience is normal, if it is excessive and continuously disrupts your daily activities, you should see a healthcare professional to ensure that there are no underlying medical conditions. 

What causes post-prandial somnolence?

Post-prandial somnolence can be caused by several factors and some of them may not even be related to eating. Therefore, if someone skips lunch, they can still experience it. Two ways in which this can be seen is through the circadian rhythm and sleep drive. 

The circadian rhythm-known as our internal clock- is the system that controls our alertness and sleepiness over a 24 hours period. In the early afternoon period, there is a dip in the signals which support being alert and awake leading to that sleepy feeling. Then, another factor which plays a role is our sleep drive- the gradual increase in the desire to sleep- so the longer you are awake, the greater the need for sleep. Therefore, a lack of sufficient and quality sleep can make the effects of post-meal drowsiness even more pronounced.

 As it relates to ingestion of food, researchers believe that the composition, amount and specific nutrients of meals may result in the feeling to take a nap after eating. Meals high in carbohydrates, especially those that have a high glycaemic index, tend to cause blood sugar levels to rise quickly and also crash with a similar speed, resulting in the feeling of tiredness as the blood sugar levels drop.  Similarly, high fat foods, those especially high in saturated fats, and high caloric meals have also been shown to cause post-meal tiredness. 

Nutrients such as tryptophan, an amino acid, is converted in the body to serotonin, the feel good hormone, and this is then converted to melatonin which subsequently promotes sleepiness. Tryptophan is naturally occurring in many foods such as turkey, chicken, eggs and fish.  

How do we stay awake and energized after eating? 

Have more balanced meals

Since meals with large quantities of either high glycaemic carbohydrates or fats cause feelings of sleepiness, having more balanced meals could reduce this. Try having more complex carbohydrates with protein and vegetables while also ensuring that the preparation method doesn’t use too much fat. For example, using oil to fry potatoes or chicken.  

Look at your portion sizes 

Limit having high caloric meals in one sitting to avoid food comas. Instead, have smaller meals throughout the day or smaller portions at your main meals and include a healthy snack in between to manage hunger. 

Prioritize sleep

Ensure that you get quality sleep. While it may be tempting to put sleeping on the sideline to do work, scroll on social media or binge shows on Netflix, this should not become a habit. Set aside sufficient time for unwinding and falling asleep to guarantee a good night’s sleep so that you can wake up rejuvenated and be able to sustain those energy levels throughout the day. 

If you try these tips and still find your energy levels dipping in the afternoon period, have a cup of coffee or tea to perk you up a little. However, be mindful that for persons who may be sensitive to caffeine, this should not be practiced close to bedtime as this could disrupt sleep and lead to post-prandial somnolence the next day. While post-prandial somnolence may not be completely avoidable, use the previously mentioned tips to help with managing its effects to have a very productive day.