This sleepyness after a meal is called POSTPRANDIAL SOMNOLENCE and is normal. I have excerpted the crucial parts of a health article about the issue.
What Is Postprandial Somnolence?
Postprandial somnolence is a scientific term used to describe feelings of sleepiness that occur after eating a meal. This phenomenon is especially common in the early afternoon, during what is known as the “post-lunch dip.” Studies have revealed a number of biological processes that contribute to drowsiness following a meal, including:
- Circadian rhythms: Circadian rhythms are natural fluctuations in body temperature, hormones, metabolism, and other physiological processes that operate according to a 24-hour clock. The circadian signals that promote wakefulness tend to decrease in the early afternoon, which can lead to sleepiness following lunch.
- Sleep drive: The longer you’ve been awake, the more your desire to sleep—known as the sleep drive—grows. Thus, you’re more likely to feel drowsy following an afternoon or evening meal than after breakfast.
- Reduced brain activity: Brain activity and cognitive function appears to slow following a meal, which may contribute to sleepiness.
- Hormonal changes: Eating promotes a drop in hormones that maintain alertness and a rise in hormones that promote sleepiness, including melatonin and serotonin.
- Cytokines: Cytokines are proteins that play an important role in the body’s immune and inflammatory responses—and they have also been linked to feelings of fatigue when the level fluctuates. The concentration of certain cytokines in your body rises after you eat, especially if you’ve consumed a high-calorie meal.
Scientists theorize that postprandial somnolence may serve several possible functions, including allowing the body to dedicate resources to digestion and helping conserve energy.
How to Stop Feeling Tired After Eating
While you may not be able to completely eliminate post-meal drowsiness, there are several steps you can take to limit your chances of feeling tired after you eat.
- Make sleep a priority: Post-meal drowsiness can be significantly worse if you don’t get enough high-quality sleep, so it’s important to adopt healthy sleep hygiene practices.
- Adopt a plant-based diet: Research indicates that nutritious diets rich in vegetables, fruits, and nuts and low in saturated fats, processed foods, and desserts are associated with reduced levels of daytime sleepiness.
- Pay attention to meal size: A “lighter” meal with fewer calories will likely lead to less sleepiness than a “heavy” or high-calorie meal. In short: avoid overeating.
- Use light to your advantage: Light serves as an important circadian cue, so taking a walk in the sunshine or spending half an hour in front of a light box may help you reduce or avoid post-meal fatigue.
- Get some exercise: If your schedule allows, engage in moderate-intensity exercise, like speed walking or taking a bike ride, before post-meal tiredness sets in. This may help increase energy and stave off fatigue.
- Stay hydrated: Getting plenty of water throughout the day may improve alertness and keep sleepiness at bay.
- Drink a cup of coffee or tea: If you want to avoid sleepiness following lunch, consider sipping a caffeinated beverage. That said, to prevent nighttime sleep disturbances, make sure to avoid caffeine for at least eight hours before bedtime.
If you wish to read the full article -> POSTRPRANDIAL
