Why fall asleep after dinner

Foods rich in protein and carbohydrates can make people feel sleepier than other foods. Some researchers believe that a person feels tired after eating because their body is producing more serotonin. An amino acid called tryptophan, which occurs in many protein-rich foods, helps the body produce serotonin.

Carbohydrates help the body absorb tryptophan. For these reasons, eating a meal rich in both protein and carbohydrates may make a person feel sleepy. People often eat a combination of protein and carbohydrates before bed, such as cereal with milk. People who eat larger lunches may experience more of an afternoon slump than those who eat less at midday.

Eating causes blood sugar to rise, and a dip in energy may follow. Feeling tired after a meal can be frustrating, especially after lunch, when a person may need to be alert. A drop in energy during the day can be particularly dangerous for people who work in risky conditions, such as those who operate machinery or vehicles.

A study of the effects of eating on the performance of night shift workers found that those who ate at night performed worse and were more sleepy at 4 a. If a person is continually tired after eating, and it is affecting their quality of life, they should speak to a doctor. Many people experience a dip in energy after eating. Large meals and meals rich in protein and carbohydrates are most likely to make people feel sleepy.

However, if this is getting in the way of daily activities, a person may benefit from changing the contents and timing of their meals. If these types of changes do not help, see a doctor. Plan and eat small meals and snacks. Get up and move, especially after eating. Listen to upbeat music. Practice deep breathing. Chew gum to stimulate facial muscles and increase blood flow to your brain. Drink plenty of water to ward off fatigue-causing dehydration.

Do not include alcohol with meals. Adjust or change your eating habits, making sure to include foods with increased amounts of fiber and to reduce foods that are rich in tryptophan. Consider a moderate intake of caffeine products. The quick jumpstart you get from coffee or tea might not be worth the energy letdown as the caffeine wears off. Keep a food journal in which you record when and what you eat, as well as how you feel afterward. Then look for and identify patterns.

However, food can influence melatonin production. Though all foods are digested in much the same manner, not all foods affect your body in the same way. Some foods can make you sleepier than others. The amino acid tryptophan is found in turkey and other high-protein foods such as:. Tryptophan is used by the body to create serotonin. Serotonin is a neurotransmitter that helps regulate sleep. In the United States, tryptophan is perhaps more closely associated with turkey than any other food.

This is likely a result of the sleepiness sometimes associated with consuming a turkey-centric meal, as is traditional for many on Thanksgiving.

Post-Thanksgiving dinner sleepiness is more likely related to other factors , such as the volume of food or the quantity of alcohol or simple carbohydrates consumed. See how the amount of tryptophan in turkey stacks up against some other foods, according to the U. According to the National Academy of Sciences , the recommended dietary allowance RDA of tryptophan per day for an adult is 5 milligrams mg per 1 kilogram kg of body weight. For an adult weighing pounds 68 kg , that translates to about mg or 0.

Cherries affect melatonin levels, carbohydrates cause a spike and subsequent fall in blood sugar, and the minerals in bananas relax your muscles. Any one of these factors could leave you sleepy and many foods can impact energy levels in different ways. Beyond helping you sleep better at night, exercise can keep you alert during the day, minimizing the risk of a post-meal slump.

Multiple studies have found that regular exercise helps increase energy and reduce fatigue. Instead, being active helps ensure that you have the energy to push through your days. On rare occasions, being tired after a meal or simply sleepy all the time could be a sign of another health problem. Conditions that can make post-meal drowsiness worse include:.

If someone with prediabetes or Type 1 or Type 2 diabetes feels tired after eating, it could be a symptom of hyperglycemia or hypoglycemia. Hyperglycemia high blood sugar may occur when too many sugars are consumed.

Other symptoms associated with hyperglycemia may include increased urination and thirst. Hypoglycemia low blood sugar may occur due to consuming simple carbohydrates that are quickly digestible. These carbohydrates can make blood sugar levels spike and then crash in a short amount of time.

Hypoglycemia can also occur in someone with diabetes who has taken more insulin or other diabetes-specific medication than needed based on the foods they consumed. Sleepiness can be one primary symptom of hypoglycemia, along with:. Both hyperglycemia and hypoglycemia are serious medical conditions, especially for people with diabetes. They should be treated immediately as directed by your doctor. An intolerance of or an allergy to certain foods can be another cause of post-meal tiredness.

Food intolerances and allergies can impact digestion or other bodily functions. Other acute or chronic symptoms may also be present, including gastrointestinal upset, skin conditions, and headache or migraine.