- Dietitians say that certain mealtime strategies can help you fight off that post-meal sleepy feeling.
- Choosing a combo of protein, fat and carbs can help along with hydrating, getting enough sleep and taking a walk after eating.
- Eating smaller meals rather than a large meal can help your body feel less sleepy after eating.
Food is literally energy for your body, but if you’re fighting the urge to curl up for a nap after a meal, you might be wondering what gives? This all-too-common post-meal sleepiness has a scientific name, postprandial somnolence (sometimes referred to as a “food coma”). There are a lot of factors that make you more likely to feel sleepy after eating. One of the many reasons is that digestion is a lot of work, so blood flow is redirected away from your brain to your digestive system—leaving you feeling like you’re running on a low battery. What’s more, eating triggers the parasympathetic nervous system, which is the system that helps your body relax.
The good news is that there are some strategies that can help you combat post-meal drowsiness. We asked dietitians to share their top habits for those looking to shake off that tired feeling after eating. Here’s what they recommend.
1. Build a Balanced Plate
A good place to start when addressing fatigue after eating is to reevaluate what you’re eating. “Foods that are high in carbohydrates are more likely to cause drowsiness,” says Amy Woodman, RD. That’s because carbs (especially refined ones) can give you an initial burst of energy as your blood sugar rises, but it’s followed by an energy-draining crash if you don’t pair it with other nutrients to give it staying power. Rather than filling up on carbs, Woodman recommends aiming for balanced meals with foods that include protein, carbohydrates, healthy fats and fiber.
2. Drink Up
Eating balanced meals and still feeling sleepy after eating? It may be that you aren’t drinking enough. Fatigue is a common symptom of even mild dehydration. So if you’re struggling with that post-lunch slump, try drinking a glass of water (or a calorie-free beverage of choice). One way to stay ahead of dehydration is to start your morning with a glass of water, or even warm lemon water if you like. Per Jasmine Jafferali, M.P.H., it can help rehydrate you after sleeping through the night and may reduce morning fatigue.
To keep on top of your fluid intake the rest of the day, try keeping a refillable water bottle at your desk. While everyone’s fluid needs differ, a good rule of thumb is to follow the Dietary Reference Intake for water, which is 91 to 125 fluid ounces (2.7 to 3.7 liters) of water per day for adults.
3. Prioritize Good Sleep
This might seem like a no-brainer, but if you aren’t clocking adequate shut-eye at night, you’re more likely to struggle with post-meal drowsiness. “It is well documented that poor sleep increases insulin resistance and post-meal fatigue,” says Jafferali. “Aiming for seven to nine hours of uninterrupted sleep is key.” If you are missing out on adequate zzz’s, try to establish a bedtime routine to prep your body for better sleep. Jafferali recommends adding a magnesium-rich snack like almonds or pumpkin seeds to your wind-down routine. This essential mineral may help you fall and stay asleep as well as reduce stress and anxiety (notorious sleep disruptors).
4. Take an After-Meal Walk
One of the most effective habits for banishing any sluggishness you might feel after eating is going for a short walk. Moving your muscles gets your blood flowing, triggers the release of mood-enhancing endorphins and boosts alertness. That’s not all: Moving after meals can also help your food digest better and stabilize blood sugars, says Juliana Chakrabarti, M.S., RD. If you’ve got a packed schedule, there’s no need to carve out an hour to walk. Even 10 minutes can do wonders for your energy levels the rest of the day.
5. Soak in Some Sunlight
Make your post-meal walk even more effective by taking it outside. Spending even a few short minutes in the sun can help regulate your circadian rhythm—your body’s internal clock that signals when it is time to be alert or to sleep. So when you’re feeling sleepy, time in the sun can hit the reset button on your circadian rhythm so you’ll feel more alert. Even better, getting some daytime light exposure also supports better nighttime sleep, which in turn helps reduce post-meal sleepiness. If it’s too cold or the shorter winter days mean sunlight is in short supply, a light therapy box can also be helpful.
6. Eat Smaller Meals
In addition to building a balanced plate that will keep you feeling full and energized, it’s also a good idea to pay attention to how much you’re eating. (There’s a reason food comas are so common after Thanksgiving dinner.) “If you often feel sleepy after eating, consuming large meals can make that feeling worse. Try eating smaller, more frequent meals and avoid going long stretches without food,” says Woodman.
Meal Plan to Try
7-Day High-Protein Meal Plan to Have More Energy, Created by a Dietitian
Our Expert Take
Feeling tired after eating is quite literally a drag, especially when food is supposed to be a source of energy. If you’re struggling to keep your eyes open after meals, try implementing one (or more) of these healthy habits recommended by dietitians. Whether building a more balanced plate, hitting your hydration goals or taking a walk after meals, you’ll be more likely to avoid that post-meal fatigue. Above all, the most effective habit for combating post-meal drowsiness is making sure you’re getting good-quality shut-eye every night.
