6 reasons you are feeling tired after eating and how to overcome it

The phenomenon of feeling tired after eating is known as postprandial somnolence or food coma. Although it can feel frustrating, it’s not rare. Scientists have multiple theories on why it occurs. The main theory is that a food coma occurs because blood flows from the brain to your gastrointestinal tract to process the food. Another common theory says that this phenomenon happens because of the effect of hormones produced in the process of eating on the neural sleep centers in the brain. Still, there is not enough evidence to confirm one specific cause of feeling tired after eating.

Other factors that may affect this phenomenon include:

• Meal size
• Type of food
• Meal timing
• Alcohol consumption during meals
• Insulin resistance
• Underlying health conditions

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The food you consume throughout the day is the source of energy that’s supposed to fuel your body. Then, why do I get tired after I eat?

The feelings of tiredness and sleepiness after a meal could signal that your body needs to work harder to process the food you’ve provided to it. This phenomenon isn’t rare. It’s known as postprandial somnolence, or simply “food coma,” a state in which a human feels fatigue and drowsiness after eating a large or heavy meal.

But why exactly does this happen? And is there anything you can do about it? In this guide, we’ll explore the most common reasons for feeling tired after eating and when it might signal an underlying issue, and give you some tips on how to overcome this state.

Why Do I Get Sleepy After I Eat?

In a normal setting, each of us expects to have a surge of strength and energy after we have a nutritious and satiating meal. So, when you find yourself tired after eating out of the sudden, it sure feels confusing. And it’s natural to ask yourself: Why do I get tired after I eat?

Although this phenomenon isn’t rare, science still doesn’t give one specific answer to why it occurs. Studies show that postprandial sleepiness is not an inevitable result of food consumption. In fact, whether you have it or not is affected by a variety of factors, including the level of hunger, the volume and nutritional composition of your meal, and others.

The main scientific theory on why this happens lies in what is called a “postprandial hyperemia.” This term is used to describe the increase in gastrointestinal blood flow after a meal. To put it simply, when you eat, your blood flows toward your gut to process the food. When this happens, blood is diverted away from your brain, slowing its function and making you feel tired and sleepy.

There is another theory that’s also confirmed by studies. It suggests that eating changes the production of certain hormones, such as melatonin and orexins, that affect the neural sleep centers in the brain, making you feel tired.

6 Reasons Why You Feel Tired After Eating

Now that we’ve gone through scientific reasoning, let’s look at other factors that can cause food coma.

Here are the main causes that can trigger this condition:

1. The Size of the Meal

Often, people report feeling tired after eating when they have a meal that’s larger than usual. There is still no scientific confirmation of this statement. However, some experts explain it by a larger volume of food that your body needs to process, which requires more effort and calorie expenditure.

2. The Type of Food

Another factor that defines how you feel after your meals is the type of food you consume. In a 2012 study, researchers compared two types of lunch – a light one that only contains 305 calories and a heavy one that contains 922 calories. The results revealed that people who had a heavier lunch felt sleepier than those who ate lightly. Experts concluded that carb-rich and fat-heavy meals can result in increased fatigue.

3. The Meal Timing

Apart from what you eat and the size of your meal, the time when you eat can also affect how you feel afterward. In fact, it’s not much about eating, but about your natural circadian rhythm.

A circadian rhythm is what controls your sleep-wake cycle. It makes you naturally alert in the morning when it’s time to wake up and sleepy in the evening, when you need to go to bed. Often, there is a window of sleepiness and a slump in alertness in your natural circadian rhythm. It usually takes place in the afternoon (around 1 PM to 4 PM). So if you notice that you usually feel tired after eating lunch, it might be just because of the afternoon slump.

4. Consuming Alcohol With Meals

If you are wondering, “Why do I get sleepy after I eat?” It’s also important to look at the beverages you consume with your meals. If they contain alcohol, this might be the cause of tiredness. According to science, alcohol enhances the effect of GABA neurotransmitters. These neurotransmitters slow brain activity and give you a sense of relaxation. Respectively, it’s a natural thing to feel sleepy after consuming alcohol with your meals.

5. Insulin Resistance

Sometimes, feeling tired after eating is caused by an underlying issue, one of which is insulin resistance. This is a condition in which your body stops responding to the insulin hormone as it's supposed to, causing glucose levels to build up in your blood.

If you have this condition, it can cause fatigue after meals. Luckily, it’s possible to diagnose and treat this condition. It’s also possible to improve this condition with natural supplements.

6. Other Underlying Health Issues

Apart from insulin resistance, it’s possible to experience food coma due to other health problems, especially those that are generally linked to increased fatigue and sleepiness.

The most common conditions include:

• Obstructive sleep apnea (OSA)
• Fibromyalgia
• Abnormal thyroid levels
• Anxiety or depression
• Iron-deficiency anemia

Among other common causes of extreme fatigue after eating are conditions that can cause the so-called “sugar crashes.” This is a state in which your blood sugar levels drop significantly after meals due to an underlying condition, such as:

• Prediabetes and diabetes
• Liver disease
• Thyroid problems
• Hormonal conditions (such as PCOS, which can cause sleep apnea and make you generally more tired)

How to Stop Feeling Tired After Eating

No matter if it occurs for natural reasons or because of a health condition, food coma can just catch you by surprise at the wrong time, and it can generally feel rather uncomfortable. Luckily, there are some tricks that can help you prevent this condition and feel more energized after your meals.

Here's what you can do:

• Embrace low-calorie meals, especially in the middle of the day, when you typically experience the afternoon slump.
• Avoid drinking alcohol while eating.
• Focus on foods that naturally boost energy levels, such as eggs, nuts, bananas, lean proteins, etc.
• Eat smaller meals but more frequently instead of having large and heavy meals.
• Increase your daily physical activity to support hormonal balance and increase your energy levels.
• Improve your sleep hygiene so that you feel more rested and energized in general.

When to Seek Medical Advice

As you now know, feeling tired after eating can be a normal thing that can occasionally happen to anyone. However, you also know that in some cases, it might signal a more significant health problem. That’s why it’s important to keep an eye on how you feel and know when to seek help.

In particular, if you experience extreme fatigue after eating or feel like you need to get some sleep after every meal you have, you may want to see a healthcare professional.

FAQ

Why do I get tired after I eat?

Feeling tired after eating is a real phenomenon called postprandial somnolence or food coma. At the moment, scientists can’t agree on one specific reason that causes it. The two main theories say that: 1) the blood is diverted away from your brain to the gut, and 2) the effect of hormones produced in the process of eating on the neural sleep centers in the brain.

What kind of food can make me feel tired after eating?

According to studies, heavier meals can generally contribute to food coma more than low-calorie meals. In particular, experts say that the following types of food can contribute to this phenomenon:

• Foods high in carbohydrates, such as pastries, snacks, pasta, etc.
• Fatty products, such as fried foods.
• Products that contain melatonin (a hormone that regulates sleep), such as pistachios, eggs, etc.

Other things that can promote food coma include meal size and timing, consumption of alcohol with meals, insulin resistance, and other underlying health conditions.

How to stop feeling tired after eating?

There are several tactics that can help you prevent or ease a food coma. The best tips include focusing on low-calorie meals, avoiding alcohol, and consuming more foods that boost energy. Also, eating smaller portions, exercising more regularly, and improving your sleep can help you feel more energized after you eat.

Conclusion

Why do I get sleepy after I eat? If this question occasionally crosses your mind, you’re not alone there. In fact, feeling tired after eating is rather common and can be caused by a number of things. It might be the afternoon slump, a glass of wine you had with your meal, or just a too-large portion or an overly heavy type of food.

In other cases, however, facing extreme fatigue after eating can be a sign of a medical condition, such as insulin resistance, diabetes, thyroid issues, or another health problem. For this reason, it’s important to control the frequency and prominence of your food coma symptoms and see a healthcare professional if it’s needed.

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