Tired after eating? Here are the possible causes and tips to avoid tiredness

Feeling sleepy after eating has a scientific name: postprandial somnolence, better known as a food coma.  One cause of getting tired post-meal is sudden changes in glucose as your body works to digest your food. Your glucose may be higher or lower after you eat, depending on a number of factors, which can cause after-meal drowsiness.  

Below, we explain what’s going on in your body and how you can avoid that tired feeling after eating. 

What are the causes of tiredness after eating? 

To understand why you may feel tired after eating, let’s break down the process of food digestion. 

When you eat, your body breaks down carbohydrates into glucose. This glucose is absorbed from your gut into the bloodstream, where it can be shuttled into your cells (with the help of insulin) and metabolized for energy.   

This is the normal process every time you eat carbohydrates, and the rise in concentration of glucose in your blood depends on the amount and type of carbohydrate you’ve consumed. If the carbohydrates you eat result in a large glucose spike, you may feel tired soon after. The sleepiness is partially due to an increase in compounds called cytokines that are released after eating foods that are high in carbohydrates, making you feel tired. 

If this sounds familiar, the first thing to check is your diet. Meals consisting of typical “Western” diet foods (think foods high in carbohydrates and fat, like processed meat, fast food, and soft drinks) have been shown to cause sleepiness after eating. ¹ 

Certain drinks are also linked to tiredness. Alcohol causes sleepiness due to its effect on neurotransmitters in the brain. ² You may also feel sleepy after imbibing because alcohol blocks the liver from making new glucose. ³ This can make glucose levels drop quickly, putting some at risk for hypoglycemia (low blood sugar). Normally, the liver makes glucose between meals and as you sleep. Alcohol disrupts this process.   

There may also be other causes of sleepiness after eating, including skipping breakfast. While you may wake up not feeling hungry for that first meal, skipping breakfast and waiting a few hours to eat lunch may make you feel sleepier because you’re underfueled.   

Other causes of sleepiness after eating include already being sleep-deprived and having low blood pressure (called postprandial hypotension).  

Specific nutrients in food like tryptophan (an essential amino acid) and foods that increase melatonin production (a hormone that helps regulate the circadian rhythm) may also make you feel sleepier after eating. ⁴ 

Tips for avoiding tiredness after eating

Trying to avoid feeling sleepy after eating? Here are a few things to keep in mind: 

• Foods to eat and avoid: The same study that found Western diets led to sleepiness after meals found that diets rich in vegetables and healthy fats (like olive oil and dairy) resulted in less post-meal sleepiness. ¹ Additional foods to consume to avoid feeling tired after eating include fruits, whole grains, and lean protein.  
• Go for a walk after eating: Rather than lying down on the couch after you eat, get your body moving. Taking a walk after a meal improves glucose metabolism, preventing you from feeling tired.  
• Avoid eating too late: Timing your meals is important for promoting quality sleep when you do need it. Aim to have your last meal 2 to 3 hours before bed for optimal sleep. ⁵  
• Stay hydrated: Hydration is essential for all metabolic processes, including using glucose. To avoid dehydration, women should aim to drink 11.5 cups daily and men should aim for 15.5 cups. ⁶ 
• Are there any ways to track my body’s glucose response to food? Using a continuous glucose monitor (CGM) like Lingo can help you understand how your habits and patterns impact your glucose levels.   

A final note from Lingo 

Sleepiness after eating is a common phenomenon known as postprandial somnolence. One of the main causes of getting tired after eating is due to the types of foods you choose to eat. Eating large amounts of carbohydrates causes glucose to spike and create an inflammatory response. Instead, eating a diet rich in fruits, vegetables, lean protein, and healthy fat can help you avoid feeling tired after eating.  

Using a CGM like Lingo can help you understand how your habits and patterns impact your glucose levels and can help you work toward limiting glucose spikes.   

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