How do I stop feeling tired after eating?

Feeling sleepy after eating is a common occurrence for many people. Postprandial somnolence is the medical term used to describe feeling tired after consuming a meal. There are many reasons why people are tired after eating. Read on to learn the causes of low energy or fatigue after eating and what can be done to prevent it.

Why do I feel tired after eating?

Various causes are linked to low energy levels after consuming a meal. The type of food we eat makes a difference in how the body feels following the meal. For example, the combination of eating carbohydrates and protein-rich foods can cause feelings of sleepiness after eating. The essential amino acid tryptophan is found in many high-protein foods. Tryptophan contributes to the body’s production of serotonin and melatonin, both related to sleep function. The body produces serotonin to help regulate sleep, pain, mood, and appetite. Melatonin contributes to the sleep-wake cycle. Although carbohydrates lack tryptophan, eating a high-carbohydrate meal contributes to the absorption of tryptophan into the bloodstream, signaling the body to assume a resting state. 

In addition to what is eaten, how much food we eat also explains why an individual feels tired after eating. The process of digesting food requires a significant amount of energy from the body. After consuming a heavy meal, less blood flows to the brain. During digestion, blood flow increases in the gastrointestinal tract, which can cause temporary lethargy or low energy. This common phenomenon is sometimes called a “food coma” or post-lunch dip. 

How do I stop feeling tired after eating?

The good news is that keeping your energy up throughout the day is achievable. A few simple modifications to the diet and lifestyle can greatly reduce this unwanted tiredness. Monitoring how much you eat, what you eat, and how often you eat can be a game changer.

Don’t eat large meals

Eating large meals can contribute to numerous unwanted health issues. Consuming more calories than you need can cause high blood glucose, known as hyperglycemia. Fatigue can occur when blood sugar crashes. Excess calories can lead to weight gain, which can also lead to feeling weighed down and lethargic.

Research shows overeating can make the internal organs work harder, making the body feel uncomfortable and drowsy. Eating smaller meals mid-day could be beneficial because the digestive cycle requires so much energy to digest food. Instead of eating heavier meals, try having smaller meals and snacks throughout the day. Yelena Wheeler, Registered Dietitian at the National Coalition on Healthcare, recommends, “Eat small frequent meals throughout the day which are well balanced with fiber, protein and fat.” This lifestyle change can help the body digest foods more easily, reducing feeling sluggish. No matter how many meals a day you eat, portion control can be applied. A balanced diet of eating smaller amounts of healthy foods will allow the body to stay energized throughout the day.

Avoid high-sugar foods

Foods high in sugar or simple carbohydrates that turn to sugar can cause blood sugar levels to rise and suddenly drop, causing fatigue. Eating sugar also decreases orexin in the body. Orexin neurons promote healthy glucose levels and stimulate the brain to stay awake. 

Avoid fatty foods

A common issue many people face is choosing unhealthy foods for mid-day meals. Fried foods and high-fat meals can also contribute to the onset of post-meal fatigue. Fatty foods are more difficult for the body to digest, causing fatigue after eating. Eating a hamburger with fries and a shake for lunch could send the body into the proverbial food coma.

Skip the alcohol with meals

Alcohol is a sedative and can cause drowsiness, especially in the afternoon. Drinking alcohol with lunch or dinner could easily lead to feeling tired. Avoiding alcoholic beverages will increase the feeling of alertness and wakefulness when needed. 

Move your body after eating

Don’t let post-meal tiredness get in the way of your productivity. Whether you had a light lunch or a larger meal, moving the body following eating can be energizing. A short walk or light exercise is recommended after eating. Walking can naturally move food through the intestines, requiring less energy to be dedicated to digestion. Moving the body with mild physical activity can help maintain blood sugar levels to prevent a post-lunch slump. 

Note: Strenuous activity following food intake is not recommended, as abdominal cramps, general discomfort, and indigestion could occur. While vigorous activity is discouraged after eating, so is being sedentary.

Quality sleep at night

Getting a good night’s rest can significantly impact energy levels during the day. Side effects of irregular sleep patterns, poor sleep quality, and insufficient sleep will contribute to an afternoon slump. Consult a healthcare provider if you are having a hard time sleeping. While sleep disorders like insomnia or sleep apnea need to be treated by a healthcare provider, there are other factors individuals need to consider when aiming for better sleep quality. 

Light exposure

Getting natural light any time of day, especially in the morning, can contribute to a good night’s rest. Open the curtains to let the light in or go outside to help set your body’s internal clock. Take a walk during lunchtime if your work schedule allows. Going outside early in the day can increase the quality of sleep.

Reduce electronic device usage

Minimize or discontinue the use of electronic devices before bedtime. Cell phones, computers, and tablets interfere with melatonin production needed for optimal sleep. Bright light and blue light emitted from electronics can disrupt the sleep cycle. Put devices away 1-3 hours before you go to bed to prepare the body for better sleep.

Avoid foods associated with causing fatigue

Specific nutrients found in certain foods can naturally cause sleepiness in the afternoon. Consuming foods high in tryptophan, magnesium, and vitamin D can contribute to unwanted daytime tiredness. Avoid eating high doses of these nutrients at midday if you notice they affect your energy level. 

Foods high in tryptophan

Tryptophan, one of the 9 essential amino acids, is not made by the human body and is found in our food. Because tryptophan is associated with sleep hormones, melatonin, and serotonin, it can be avoided to reduce daytime tiredness. Found in both plant and animal proteins, tryptophan is in foods such as soy, quinoa, yogurt, cheese, fish, chicken, and turkey.

High magnesium-containing foods

Because magnesium increases melatonin and decreases cortisol levels associated with stress and anxiety, this mineral can relax the body and mind. Nutritional fact labels on products can identify if a food is high in magnesium. Magnesium-rich foods include seeds and nuts such as almonds, cashews, peanuts, pumpkin seeds, and chia seeds. Spinach, black beans, edamame, soy products, brown rice, and salmon all contain significant amounts of magnesium. While these foods may be a good choice for an evening meal, you may want to skip the salmon with a side of brown rice for lunch.

Foods with high vitamin D

Vitamin D is also linked with melatonin production. Salmon, red meat, and eggs are naturally rich in vitamin D. Cereals, milk, and dairy products are fortified with vitamin D. Check for the daily value of vitamin D on the Nutrition Fact Labels on food products. Reducing foods linked to relaxation can make a difference in maintaining energy in the afternoon. 

Hormonal imbalances and other health conditions

Fatigue is a common side effect of hormone imbalance in the body. Numerous hormones in the body could be low or overactive, which could cause exhaustion. Low levels of estrogen, progesterone, and testosterone can cause depression and fatigue. Imbalanced thyroid hormones can also cause fatigue and lack of energy. Consult a doctor or healthcare provider if you are constantly tired. You may be experiencing a medical condition that needs treatment.

Thyroid

The butterfly-shaped gland located at the base of the neck above the collarbone releases hormones that help the body. The thyroid gland impacts breathing, digestion, heart rate, fertility, bone health, mental clarity, skin health, and metabolism. The thyroid gland releases the following hormones: thyroxine (T4), Triiodothyronine (T3), Reverse Triiodothyronine (RT3), and Calcitonin. An imbalanced thyroid can cause fatigue. In the United States, thyroid disease is very common. There are two main types of thyroid disorders, hyperthyroidism and hypothyroidism. Hyperthyroidism happens when the thyroid gland releases an excess or too many hormones. Hypothyroidism, on the other hand, is when not enough hormones are secreted from the gland. Both conditions can cause fatigue. A blood test can determine if the thyroid is imbalanced. Talk to your doctor if you are fatigued and think you may have thyroid problems.

Low Estrogen

Low levels of estrogen in women can cause fatigue, among many other symptoms. Estrogen produced by the ovaries for the reproductive system declines following childbirth years. Low levels of estrogen are common among older women experiencing menopause or postmenopause. Seek medical advice if you are experiencing drowsiness or lethargy that does not subside.

Cortisol and chronic anxiety

Cortisol is a stress hormone that aids the body’s ability to repair tissue as well as the brain’s ability to process glucose. Fear and anxiety associated with stress are usually temporary. Cortisol increases when stress and fear are experienced. Chronic stress and anxiety increase cortisol levels for an extended period, which can be detrimental to one’s health, including daily fatigue.

Health conditions related to post-meal fatigue

Fatigue could be a symptom of numerous illnesses or diseases. Diabetes may be linked to feeling sluggish after a meal. Gastrointestinal disorders and allergies can knowingly or unknowingly be linked to feeling tired after eating. Autoimmune disorders are yet another health condition linked to fatigue. 

Diabetes and post-meal fatigue

Individuals with diabetes may feel tired after eating. Kimberly Gomer, Registered Dietician and the Director of Nutrition at Body Beautiful Miami, states, “Feeling tired after eating is a classic sign of insulin resistance. Insulin resistance is when cells in your muscles, fat, and liver don’t respond well to insulin and can’t use glucose from your blood for energy. To make up for it, your pancreas makes more insulin. Over time, your blood sugar levels go up. This is the root cause for pre-diabetes and diabetes.” 

Because of insufficient insulin production associated with diabetes, the body has to work even harder to break down food to convert it into energy. Walking following a meal can be helpful for diabetics. Individuals with this medical condition should get a daily dose of vitamin D and avoid refined carbohydrates. If you have diabetes, consult a healthcare provider for the best medical advice on how to avoid feeling fatigued after eating.

Allergies

Allergies and food sensitivities can be linked to feeling tired all the time. Common allergies include those to foods, dust, mold, pollens, and pet dander. Common food allergies or food intolerances include wheat, dairy, nuts, shellfish, soy, and beef. Consuming these foods or being exposed to pets, dust, mold, or pollen could be causing fatigue. Constant exposure to severe allergies can lead to chronic low energy. Identifying and eliminating the source cause of the allergy can help alleviate symptoms of fatigue. Some individuals need allergy medication to treat an ongoing allergy. Consult an allergist if you need help managing your allergy symptoms.

Gastrointestinal disorders

Gastrointestinal disorders are linked with fatigue and can be directly affected by foods eaten. Bacterial overgrowth can cause malfunctions in the gastrointestinal system and cause the inability to properly absorb certain vitamins and minerals, including iron, into the body. Studies show that fatigue is a common occurrence for individuals suffering from Inflammatory Bowel Disease and Irritable Bowel Syndrome (IBS). 

Autoimmune disorders

Autoimmune disorders are on the rise, not only in the United States but internationally as well. These disorders occur when the body’s immune system cannot differentiate foreign cells from the individual’s cells. In essence, the body is attacking itself. There are more than 80 variations of autoimmune diseases. Exhaustion is a common experience for an individual with an autoimmune disorder. 

More preventive tips on how to stop feeling tired after eating

If you want to stop feeling tired after you eat, take a good look at what you eat, the size of your meal, how often you eat, and how eating makes you feel. Because numerous possible reasons could be linked to postprandial sleepiness, keeping a food journal to document these important clues on how your food affects you could be helpful. Remember that maintaining a balanced diet, staying hydrated, strategic meal planning, and exercising can be important in maximizing energy levels throughout the day. 

Balanced diet

A balanced diet is key to overall health. Getting proper nutrition will keep the body nourished all day long. Keep in mind the nutrients that are linked to feeling sleepy after eating. If needed, magnesium, tryptophan, and vitamin D can be avoided to reduce that tired feeling. At the same time, it is important to avoid becoming deficient in magnesium and vitamin D. Talk to your healthcare provider if you have questions regarding the appropriate intake of these vitamins.

Proper hydration

Staying hydrated is just as important as a balanced diet. Being dehydrated can cause lethargy and lack of focus in the afternoon. You may not even know you are dehydrated. Avoid sugary drinks. If you are feeling tired, try drinking some water, it helps prevent the energy slump that could occur after eating. 

Strategic meal planning

Strategic meal planning is a great way to get the nutrition you need. When meals are planned out, it reduces the risk of eating unhealthy foods, eating too much food, or skipping meals. Many individuals find meal preparation to be time-saving as well. The mental stress of deciding what to cook is reduced, and in one day, many meals can be made for the rest of the week. Strategic meal planning can be especially beneficial for individuals on special diets. *see bottom