Many people feel drowsy after a hearty meal, their eyes literally close by themselves, and there is absolutely no desire to continue vigorous activity. This reaction of the body is a natural result of the processes of digestion and sleep cycles. But diet and eating schedule can affect them. Despite the fact that there are many different points of view on this issue, no one doubts that such a reaction is a natural answer. MedAboutme will tell you about foods that stimulate drowsiness after eating, as well as how to adjust your diet.
Why does it pull you to sleep?
Drowsiness that appears after taking a squeak is a fairly common phenomenon, and everyone has experienced it at least once. Doctors say that especially those who have had a hearty lunch or even dinner are drawn to sleep, in other words, it all depends on the quality of the food.
There are several fundamental reasons that explain such a desire. In some cases, it can interfere with daily activities and work, concentration. If drowsiness interferes, then you can get rid of it: just follow certain rules.
Nutrition should be varied, it should contain proteins, fats and carbohydrates, vitamins and minerals. This is the only way to ensure that all the needs of the body are covered for its full-fledged work and maintenance of metabolic processes.
It has been noticed that protein foods can cause drowsiness, and the larger the serving, the more it pulls you to sleep.
Some researchers suggest that drowsiness occurs due to the production of large amounts of serotonin, a hormone responsible not only for happiness, but also for mood and sleep cycles.
Tryptophan, an amino acid found in many protein-rich foods, helps produce serotonin. Carbohydrates contained in food help to absorb this amino acid. It turns out that protein foods, as well as carbohydrates, can cause drowsiness after a meal.
Food sources of tryptophan will be:
some types of fish;
poultry and eggs;
seeds and nuts;
dairy products, including cheese;
Carbohydrate-rich foods include:
sweets are a rich source of fast carbohydrates;
If lunch mainly consists of carbohydrates, proteins, and a combination of them, then it is not surprising that after pulling into sleep.
As the Donut from the cartoon “Dunno on the Moon” said: “You can’t break the diet.” And this simple phrase has a lot of meaning. Overeating is associated with drowsiness, and the more abundant the feast was, the more you want to sleep.
In the course of the research, it was found that people who have large and satisfying portions at lunch experience more sleepiness, loss of energy and concentration in the afternoon compared to those who have modest portions. The dishes themselves are also important: you cannot compare a vegetable salad and hearty meat stew with pasta.
There are a number of factors that lead to drowsiness after eating:
Circadian rhythms are the body’s natural clock that can affect how a person feels after eating. Studies have shown that people have a natural “calm” at 2 am and afternoon. This once again proves the necessity and validity of an afternoon nap in children and a siesta.
The regulation of the circadian rhythm is influenced by daylight and darkness, but food intake can also have it.
How to deal with drowsiness?
Sleepiness after eating can cause a lot of inconvenience, especially if you need to maintain concentration, as well as clarity of thought. Such circumstances are especially dangerous for those who work in hazardous conditions and whose profession requires special attention.
In 2017, a study was conducted on the impact of food on the performance of night shift workers. The data showed that those who had snacks during the night experienced more sleepiness by 4 a.m. than those who refused to eat.
If you follow certain recommendations, you can fight drowsiness:
Doctors recommend 5–6 meals a day in small portions. Such a schedule will help fight drowsiness, and will also be useful for other purposes. If you eat every 2–3 hours, you will be able to maintain a stable energy level.
People who get enough sleep at night, go to bed before 12 at night, are less likely to experience sleepiness during the day and after meals.
Light exercise after meals, a walk will help to overcome drowsiness, feel a surge of energy and feel less tired.
Alcohol during lunch contributes to greater drowsiness, and it is more difficult to deal with it. In addition, such a bad habit interferes with concentration and threatens with a number of other problems.
A 2015 study shows that exposure to bright light after a meal can help reduce sleepiness.
Sleeping for 30–60 minutes after dinner will not only relieve fatigue, but also have a general strengthening effect. Sleeping after dinner is good not only for children, but also for adults, which has been proven by many scientific studies.
When is it necessary to see a doctor?
If a person constantly experiences drowsiness after eating and this affects his quality of life, a doctor’s consultation will not be superfluous. In some cases, severe drowsiness after eating can be considered a symptom of certain diseases. These include:
food intolerance to certain foods;
Sleepiness after eating is familiar to many and can occur from time to time. In most cases, this is due to nutrition and selected foods, and this is a natural biological response. But if such a condition interferes with the quality of life, contributes to problems at work and in personal life, and no methods help to get rid of it, then a doctor’s consultation is necessary.