Dietitians say that certain mealtime strategies can help you fight off that post-meal sleepy feeling.\u00a0Choosing 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.<\/p>\n
Food is literally energy for your body, but if you\u2019re 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 \u201cfood coma\u201d). 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\u2014leaving you feeling like you\u2019re running on a low battery. What\u2019s more, eating triggers the parasympathetic nervous system, which is the system that helps your body relax.\n<\/p>\n
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\u2019s what they recommend.\u00a0\n<\/p>\n
1. Build a Balanced Plate <\/p>\n
A good place to start when addressing fatigue after eating is to reevaluate what you\u2019re eating. \u201cFoods that are high in carbohydrates are more likely to cause drowsiness,\u201d says Amy Woodman, RD<\/a>. That\u2019s because carbs (especially refined ones) can give you an initial burst of energy as your blood sugar rises, but it\u2019s followed by an energy-draining crash if you don\u2019t 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.\n<\/p>\n 2. Drink Up <\/p>\n Eating balanced meals and still feeling sleepy after eating? It may be that you aren\u2019t drinking enough. Fatigue is a common symptom of even mild dehydration<\/a>. So if you\u2019re 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.<\/a>, it can help rehydrate you after sleeping through the night and may reduce morning fatigue.\n<\/p>\n To keep on top of your fluid intake the rest of the day, try keeping a refillable water bottle at your desk. While everyone\u2019s fluid needs differ, a good rule of thumb is to follow the Dietary Reference Intake for water<\/a>, which is 91 to 125 fluid ounces (2.7 to 3.7 liters) of water per day for adults.\n<\/p>\n 3. Prioritize Good Sleep <\/p>\n This might seem like a no-brainer, but if you aren\u2019t clocking adequate shut-eye at night, you\u2019re more likely to struggle with post-meal drowsiness. \u201cIt is well documented that poor sleep increases insulin resistance and post-meal fatigue,\u201d says Jafferali. \u201cAiming for seven to nine hours of uninterrupted sleep is key.\u201d If you are missing out on adequate zzz\u2019s, try to establish a bedtime routine to prep your body for better sleep. Jafferali recommends adding a magnesium-rich snack<\/a> 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).\n<\/p>\n 4. Take an After-Meal Walk <\/p>\n 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\u2019s not all: Moving after meals can also help your food digest better and stabilize blood sugars, says Juliana Chakrabarti, M.S., RD. If you\u2019ve got a packed schedule, there\u2019s no need to carve out an hour to walk. Even 10 minutes can do wonders for your energy levels the rest of the day.\n<\/p>\n 5. Soak in Some Sunlight <\/p>\n 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<\/a>\u2014your body\u2019s internal clock that signals when it is time to be alert or to sleep. So when you\u2019re feeling sleepy, time in the sun can hit the reset button on your circadian rhythm so you\u2019ll 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\u2019s too cold or the shorter winter days mean sunlight is in short supply, a light therapy box can also be helpful.\n<\/p>\n 6. Eat Smaller Meals <\/p>\n In addition to building a balanced plate that will keep you feeling full and energized, it\u2019s also a good idea to pay attention to how much you\u2019re eating. (There\u2019s a reason food comas are so common after Thanksgiving dinner.) \u201cIf you often feel sleepy after eating, consuming large meals can make that feeling worse. Try eating smaller, more frequent meals<\/a> and avoid going long stretches without food,\u201d says Woodman.\n<\/p>\n