8 reasons you feel sleepy after eating

Has it ever happened to you that you have lunch in the middle of the working day and only half an hour later feel as if someone has “pulled the plug”? Your eyes close by themselves, your head gets heavy and all you want is to crawl into bed and sleep for at least half an hour.

Sleeping after a meal, the famous “food coma” or, as we like to call it at home, the afternoon slump, happens to almost all of us. Although it is unpleasant when tiredness overwhelms you at work or in the middle of your duties, the good news is that in most cases it is a perfectly natural reaction of the body.

Still, if every meal seems to knock you out, it is time to look at what exactly is happening in your body and how you can get your energy back.

Here are the 8 most common reasons you feel tired after eating, and what you can do about each.

1. Food that is too heavy and too plentiful

We all love a good, rich meal: a little roast, some potatoes, then a pie or pasta. But when we eat a big plate of heavy food, the stomach has to work very hard to process it all.

The body then sends most of its blood and energy straight to the digestive system. With digestion running at “full speed”, the rest of the body, the brain included, is left on reserve. That is why we feel slow and sluggish.

What to do? Make the portions smaller. It is better to eat a moderate meal and, if you get hungry, have a small snack a couple of hours later than to tackle a huge plate in one go.

2. The “sugar rollercoaster” (lots of carbohydrates)

White bread, pasta, pastries, sweets and fizzy drinks seem like a quick source of energy. But they work on the principle of “up fast, down even faster”.

When you eat something very sweet or white-flour dough, your blood sugar jumps. The body then releases a lot of insulin to process that sugar, which leads to a quick, sharp drop. The moment of the drop is exactly when you get dangerously sleepy.

What to do? Replace white flour with wholegrain, and always add protein (meat, fish, eggs, cheese) and healthy fats (olive oil, hazelnuts, almonds…) to carbohydrates. They slow the absorption of sugar and keep your energy steady.

3. Food rich in tryptophan

Some foods naturally contain an amino acid called tryptophan. The body uses tryptophan to produce serotonin (the happiness hormone) and melatonin (the sleep hormone).

Foods such as turkey, chicken, eggs, cheese, fish, seeds and nuts are rich in this amino acid. If you combine them with carbohydrates at lunch, tryptophan reaches the brain even more easily and acts like a natural bedtime tea.

What to do? You do not have to avoid these healthy foods, but balance the meal. If you eat chicken or eggs, pair them with a big portion of fresh salad instead of a mountain of chips.

4. Lack of good sleep

This is simple maths: if you did not sleep enough at night, your body cannot wait for the first chance to send you to sleep.

After you eat, digestion naturally relaxes the body. If you are already chronically short of sleep, that natural dip in energy will be ten times stronger and knock you off your feet.

What to do? Work on your sleep hygiene. Try to go to bed at about the same time, and give yourself 7 to 8 hours of peaceful sleep a night.

5. Not enough water (dehydration)

We often forget how important water is for the basic functioning of the body. When we do not drink enough, the blood becomes “thicker”, circulation slows down and the brain gets less oxygen.

Add digestion, which needs extra fluid, and the result is general weakness and a headache after a meal.

What to do? Drink water evenly throughout the day. Avoid drinking huge amounts during the meal itself, which can dilute stomach acid and slow digestion, but try to drink a glass of water half an hour before or an hour after eating.

6. Not enough physical activity

If you sit at a desk most of the day, your metabolism naturally slows down. When you eat lunch after long sitting and carry on sitting in the same position, the body simply has no incentive to process the food quickly and efficiently.

What to do? Bring in a “ten-minute walk after lunch” rule. A light walk straight after a meal works wonders for your blood sugar, speeds up digestion and clears your head without a third coffee.

7. Intolerance to certain foods

Sometimes the body spends too much energy because it is fighting food that simply does not agree with it. If you are sensitive to gluten, lactose (dairy) or other ingredients, your body may react with mild inflammation, bloating and marked tiredness after you eat them.

What to do? Keep a small food diary for a few days. Write down what you ate and how you felt an hour later. If you notice you are always sleepy after pasta or a glass of milk, try cutting back on them for a few days and watch the difference.

8. Hidden health problems

If you eat healthily, sleep enough and move, and still feel an overwhelming tiredness after every meal that you cannot control, there may be an internal imbalance.

Insulin resistance, thyroid problems, anaemia (a lack of iron) or mild diabetes often show precisely as strong afternoon tiredness and a drop in energy.

What to do? Do not ignore the signals your body sends. See your doctor and have basic blood tests done (check especially your glucose, insulin, iron and thyroid hormones).

A short reminder to finish

Feeling slightly relaxed after a tasty lunch is perfectly normal: it is a sign that your body is doing its job and digesting the food. But food should give us strength and life, not knock us out for the rest of the day.

So next time you have lunch:

• Make a colourful plate: lots of vegetables, a little quality meat and some healthy grains.
• Do not rush: chew slowly and enjoy the food.
• After lunch, go out into the fresh air and walk at least 500 steps.

Your body will thank you, and you will carry on with your day smiling and full of energy!