Table of ContentsView AllTable of ContentsWhat Is Post-Prandial Somnolence?What Causes Post-Meal Fatigue?What Foods Can Make You Tired?Body RhythmsEasing Post-Meal DrowsinessFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
What Is Post-Prandial Somnolence?
What Causes Post-Meal Fatigue?
What Foods Can Make You Tired?
Body Rhythms
Easing Post-Meal Drowsiness
Frequently Asked Questions
Feeling sleepy after eating, orpostprandial somnolence, is common. Also known as the post-lunch dip or food coma, research shows several factors are at play.
What, when, and how much you eat, as well as a natural dip incircadian rhythms(your body’s internal clock) can lead to post-meal fatigue. While it happens to most people on occasion, It can also signal a hidden a health issue.
This article discusses sleepiness after eating. It explains some theories about why you may feel sleepy after meals, medical conditions linked to post-meal tiredness. It also offers tips for staying alert after eating.
torwai / Getty Images
Post-prandial somnolence simply means feeling sleepy after eating. When it happens after lunch, it’s called the post-lunch dip or 3 p.m. slump. After a big holiday meal, its often referred to as a food coma.
Tiredness after eating a normal phenomenon that most people encounter from time to time. However, if the fatigue interferes with your daily life and responsibilities, talk to your healthcare provider. It could be a sign of an underlying medical condition.
Researchers have identified various factors that may contribute to wanting to sleep after eating. These include:
Nutrients in certain foods can make you feel tired after eating. Eating them before bed can help you get a good night’s sleep. However, if you have them for lunch, you might find yourself wanting to nap under your desk.
Here is a look at some fatigue-inducing nutrients and the foods they are found in.
Melatonin
Melatoninis a hormone the brain produces in response to darkness.It prompts the mind and body to start winding down for the day and makes you sleepy. Melatonin is also found in many foods and may contribute to post-meal energy slumps.
Foods with a high melatonin content include:
Tryptophan
Tryptophan is an amino acid that might make you feel a little sleepy.The body converts tryptophan toserotoninand then to melatonin, which as noted above, can make you tired.
Foods that are high in tryptophan include:
Carbohydrates
Research shows carbohydrate-heavy meals can make you tired.In particular, foods with a highglycemic index(GI)—a measure of how specific carbohydrates raise blood sugar—are more likely to cause post-meal fatigue.
Experts suspect fluctuating blood sugar levels are to blame. Your body converts carbohydrates to sugar. High glycemic-index foods can cause your blood sugar to rise quickly and then crash. This drop in sugar levels can also make you sleepy after eating.
Foods with a high glycemic index include:
Fats
High fat consumption is linked to increased daytime fatigue. But studies suggest the type of fat makes a big different. In particular, saturated fats and trans fats have been shown to increase post-meal fatigue.
Foods high in unhealthy fats include:
Reasons for Fatigue and Constant Tiredness
Post-lunch sleepiness often has more to do with the natural timing of an increased tendency towards sleep than the food you consume. Two phenomena contribute to this. They include:
There is a dip in this pattern in the early afternoon. This lull typically occurs seven to nine hours after waking up. When the alerting signal dips, the underlying sleepiness shows itself, and you feel sleepy.
Most people naturally feel sleepy between 1 p.m. and 3 p.m.
Interestingly, night owls (who may naturally fall asleep and wake later) often experience a delay in the timing of this afternoon lull as well. As a result, they may not feel sleepy until several hours later.
Other Causes
Underlying health conditions
Diabetes
Hypoglycemia
Anemia
Thyroid Problems
Low Blood pressure (postprandial hypotension )
Medications
Mild dehydration
Alcohol: Drinking alcohol may cause drowsiness. It does this because it enhances the effects ofadenosine. However, in most cases, this is not what contributes to feeling sleepy after lunch.
While you may not be able to avoid it entirely, there are some things you can try to counteract the sleepiness that occurs after meals:
A Word From VerywellFeeling tired after eating is a common physiological response and generally not a cause for concern. To mitigate the occurrence of food comas, one can adopt simple yet effective measures, including moderating portion sizes, opting for more balanced meals, limiting alcohol consumption, staying adequately hydrated, ensuring sufficient overall sleep, exposing oneself to bright lights, or even indulging in a short nap.—SMITA PATEL, DO, MEDICAL EXPERT BOARD
A Word From Verywell
Feeling tired after eating is a common physiological response and generally not a cause for concern. To mitigate the occurrence of food comas, one can adopt simple yet effective measures, including moderating portion sizes, opting for more balanced meals, limiting alcohol consumption, staying adequately hydrated, ensuring sufficient overall sleep, exposing oneself to bright lights, or even indulging in a short nap.—SMITA PATEL, DO, MEDICAL EXPERT BOARD
Feeling tired after eating is a common physiological response and generally not a cause for concern. To mitigate the occurrence of food comas, one can adopt simple yet effective measures, including moderating portion sizes, opting for more balanced meals, limiting alcohol consumption, staying adequately hydrated, ensuring sufficient overall sleep, exposing oneself to bright lights, or even indulging in a short nap.
—SMITA PATEL, DO, MEDICAL EXPERT BOARD
Frequently Asked QuestionsYes. Some of these include kiwi, tart or sour cherries, malted milk, fatty fish like salmon, walnuts, rice, and certain varieties of red grapes.Foods that are rich with carbohydrates are also known to induce fatigue.A healthy snack, such as fruit and nuts, can give your brain a boost. Staying hydrated will also help fight drowsiness. When planning meals, try for smaller portions throughout the day instead of three big meals.It is natural to feel a little sleepy after eating meal, but this is not due todigestion.
Yes. Some of these include kiwi, tart or sour cherries, malted milk, fatty fish like salmon, walnuts, rice, and certain varieties of red grapes.Foods that are rich with carbohydrates are also known to induce fatigue.
A healthy snack, such as fruit and nuts, can give your brain a boost. Staying hydrated will also help fight drowsiness. When planning meals, try for smaller portions throughout the day instead of three big meals.
It is natural to feel a little sleepy after eating meal, but this is not due todigestion.
18 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Melaku YA, Reynolds AC, Gill TK, Appleton S, Adams R.Association between macronutrient intake and excessive daytime sleepiness: an iso-caloric substitution analysis from the North West Adelaide Health Study.Nutrients. 2019;11(10):2374. doi:10.3390/nu11102374Lehrskov LL, Dorph E, Widmer AM, et al.The role of IL-1 in postprandial fatigue.Mol Metab. 2018;12:107-112. doi:10.1016/j.molmet.2018.04.001Grant CL, Dorrian J, Coates AM, et al.The impact of meal timing on performance, sleepiness, gastric upset, and hunger during simulated night shift.Ind Health. 2017;55(5):423–36. doi:10.2486/indhealth.2017-0047Binks H, E Vincent G, Gupta C, Irwin C, Khalesi S.Effects of diet on sleep: a narrative review.Nutrients. 2020;12(4):936. doi:10.3390/nu12040936National Center for Complementary and Integrative Health.Melatonin: what you need to know.Meng X, Li Y, Li S, et al.Dietary sources and bioactivities of melatonin.Nutrients. 2017;9(4):367. doi:10.3390/nu9040367Fernstrom JD.A perspective on the safety of supplemental tryptophan based on its metabolic fates.J Nutr. 2016;146(12):2601S-2608S. doi:10.3945/jn.115.228643National Library of Medicine: MedlinePlus.Tryptophan.Breymeyer KL, Lampe JW, McGregor BA, Neuhouser ML.Subjective mood and energy levels of healthy weight and overweight/obese healthy adults on high-and low-glycemic load experimental diets.Appetite. 2016;107:253-259. doi:10.1016/j.appet.2016.08.008Harvard Health.Glycemic index for 60+ foods.Makowski MS, Shanafelt TD, Hausel A, Bohman BD, Roberts R, Trockel MT.Associations between dietary patterns and sleep-related impairment in a cohort of community physicians: a cross-sectional study.Am J Lifestyle Med. 2019;15(6):644–652. doi:10.1177/1559827619871923American Heart Association.Saturated fat.Reichert CF, Deboer T, Landolt HP.Adenosine, caffeine, and sleep-wake regulation: state of the science and perspectives.J Sleep Res. 2022;31(4):e13597. doi:10.1111/jsr.13597National Institute for Occupational Safety and Health.Effects of light on circadian rhythms.Slama H, Deliens G, Schmitz R, Peigneux P, Leproult R.Afternoon nap and bright light exposure improve cognitive flexibility post lunch.PLoS One. 2015;10(5):e0125359. doi:10.1371/journal.pone.0125359Johns Hopkins Medicine.Exercising for better sleep.Sleep Foundation.The best foods to help you sleep.International Food Information Council.4 tips to avoid an afternoon crash.
18 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Melaku YA, Reynolds AC, Gill TK, Appleton S, Adams R.Association between macronutrient intake and excessive daytime sleepiness: an iso-caloric substitution analysis from the North West Adelaide Health Study.Nutrients. 2019;11(10):2374. doi:10.3390/nu11102374Lehrskov LL, Dorph E, Widmer AM, et al.The role of IL-1 in postprandial fatigue.Mol Metab. 2018;12:107-112. doi:10.1016/j.molmet.2018.04.001Grant CL, Dorrian J, Coates AM, et al.The impact of meal timing on performance, sleepiness, gastric upset, and hunger during simulated night shift.Ind Health. 2017;55(5):423–36. doi:10.2486/indhealth.2017-0047Binks H, E Vincent G, Gupta C, Irwin C, Khalesi S.Effects of diet on sleep: a narrative review.Nutrients. 2020;12(4):936. doi:10.3390/nu12040936National Center for Complementary and Integrative Health.Melatonin: what you need to know.Meng X, Li Y, Li S, et al.Dietary sources and bioactivities of melatonin.Nutrients. 2017;9(4):367. doi:10.3390/nu9040367Fernstrom JD.A perspective on the safety of supplemental tryptophan based on its metabolic fates.J Nutr. 2016;146(12):2601S-2608S. doi:10.3945/jn.115.228643National Library of Medicine: MedlinePlus.Tryptophan.Breymeyer KL, Lampe JW, McGregor BA, Neuhouser ML.Subjective mood and energy levels of healthy weight and overweight/obese healthy adults on high-and low-glycemic load experimental diets.Appetite. 2016;107:253-259. doi:10.1016/j.appet.2016.08.008Harvard Health.Glycemic index for 60+ foods.Makowski MS, Shanafelt TD, Hausel A, Bohman BD, Roberts R, Trockel MT.Associations between dietary patterns and sleep-related impairment in a cohort of community physicians: a cross-sectional study.Am J Lifestyle Med. 2019;15(6):644–652. doi:10.1177/1559827619871923American Heart Association.Saturated fat.Reichert CF, Deboer T, Landolt HP.Adenosine, caffeine, and sleep-wake regulation: state of the science and perspectives.J Sleep Res. 2022;31(4):e13597. doi:10.1111/jsr.13597National Institute for Occupational Safety and Health.Effects of light on circadian rhythms.Slama H, Deliens G, Schmitz R, Peigneux P, Leproult R.Afternoon nap and bright light exposure improve cognitive flexibility post lunch.PLoS One. 2015;10(5):e0125359. doi:10.1371/journal.pone.0125359Johns Hopkins Medicine.Exercising for better sleep.Sleep Foundation.The best foods to help you sleep.International Food Information Council.4 tips to avoid an afternoon crash.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Melaku YA, Reynolds AC, Gill TK, Appleton S, Adams R.Association between macronutrient intake and excessive daytime sleepiness: an iso-caloric substitution analysis from the North West Adelaide Health Study.Nutrients. 2019;11(10):2374. doi:10.3390/nu11102374Lehrskov LL, Dorph E, Widmer AM, et al.The role of IL-1 in postprandial fatigue.Mol Metab. 2018;12:107-112. doi:10.1016/j.molmet.2018.04.001Grant CL, Dorrian J, Coates AM, et al.The impact of meal timing on performance, sleepiness, gastric upset, and hunger during simulated night shift.Ind Health. 2017;55(5):423–36. doi:10.2486/indhealth.2017-0047Binks H, E Vincent G, Gupta C, Irwin C, Khalesi S.Effects of diet on sleep: a narrative review.Nutrients. 2020;12(4):936. doi:10.3390/nu12040936National Center for Complementary and Integrative Health.Melatonin: what you need to know.Meng X, Li Y, Li S, et al.Dietary sources and bioactivities of melatonin.Nutrients. 2017;9(4):367. doi:10.3390/nu9040367Fernstrom JD.A perspective on the safety of supplemental tryptophan based on its metabolic fates.J Nutr. 2016;146(12):2601S-2608S. doi:10.3945/jn.115.228643National Library of Medicine: MedlinePlus.Tryptophan.Breymeyer KL, Lampe JW, McGregor BA, Neuhouser ML.Subjective mood and energy levels of healthy weight and overweight/obese healthy adults on high-and low-glycemic load experimental diets.Appetite. 2016;107:253-259. doi:10.1016/j.appet.2016.08.008Harvard Health.Glycemic index for 60+ foods.Makowski MS, Shanafelt TD, Hausel A, Bohman BD, Roberts R, Trockel MT.Associations between dietary patterns and sleep-related impairment in a cohort of community physicians: a cross-sectional study.Am J Lifestyle Med. 2019;15(6):644–652. doi:10.1177/1559827619871923American Heart Association.Saturated fat.Reichert CF, Deboer T, Landolt HP.Adenosine, caffeine, and sleep-wake regulation: state of the science and perspectives.J Sleep Res. 2022;31(4):e13597. doi:10.1111/jsr.13597National Institute for Occupational Safety and Health.Effects of light on circadian rhythms.Slama H, Deliens G, Schmitz R, Peigneux P, Leproult R.Afternoon nap and bright light exposure improve cognitive flexibility post lunch.PLoS One. 2015;10(5):e0125359. doi:10.1371/journal.pone.0125359Johns Hopkins Medicine.Exercising for better sleep.Sleep Foundation.The best foods to help you sleep.International Food Information Council.4 tips to avoid an afternoon crash.
Melaku YA, Reynolds AC, Gill TK, Appleton S, Adams R.Association between macronutrient intake and excessive daytime sleepiness: an iso-caloric substitution analysis from the North West Adelaide Health Study.Nutrients. 2019;11(10):2374. doi:10.3390/nu11102374
Lehrskov LL, Dorph E, Widmer AM, et al.The role of IL-1 in postprandial fatigue.Mol Metab. 2018;12:107-112. doi:10.1016/j.molmet.2018.04.001
Grant CL, Dorrian J, Coates AM, et al.The impact of meal timing on performance, sleepiness, gastric upset, and hunger during simulated night shift.Ind Health. 2017;55(5):423–36. doi:10.2486/indhealth.2017-0047
Binks H, E Vincent G, Gupta C, Irwin C, Khalesi S.Effects of diet on sleep: a narrative review.Nutrients. 2020;12(4):936. doi:10.3390/nu12040936
National Center for Complementary and Integrative Health.Melatonin: what you need to know.
Meng X, Li Y, Li S, et al.Dietary sources and bioactivities of melatonin.Nutrients. 2017;9(4):367. doi:10.3390/nu9040367
Fernstrom JD.A perspective on the safety of supplemental tryptophan based on its metabolic fates.J Nutr. 2016;146(12):2601S-2608S. doi:10.3945/jn.115.228643
National Library of Medicine: MedlinePlus.Tryptophan.
Breymeyer KL, Lampe JW, McGregor BA, Neuhouser ML.Subjective mood and energy levels of healthy weight and overweight/obese healthy adults on high-and low-glycemic load experimental diets.Appetite. 2016;107:253-259. doi:10.1016/j.appet.2016.08.008
Harvard Health.Glycemic index for 60+ foods.
Makowski MS, Shanafelt TD, Hausel A, Bohman BD, Roberts R, Trockel MT.Associations between dietary patterns and sleep-related impairment in a cohort of community physicians: a cross-sectional study.Am J Lifestyle Med. 2019;15(6):644–652. doi:10.1177/1559827619871923
American Heart Association.Saturated fat.
Reichert CF, Deboer T, Landolt HP.Adenosine, caffeine, and sleep-wake regulation: state of the science and perspectives.J Sleep Res. 2022;31(4):e13597. doi:10.1111/jsr.13597
National Institute for Occupational Safety and Health.Effects of light on circadian rhythms.
Slama H, Deliens G, Schmitz R, Peigneux P, Leproult R.Afternoon nap and bright light exposure improve cognitive flexibility post lunch.PLoS One. 2015;10(5):e0125359. doi:10.1371/journal.pone.0125359
Johns Hopkins Medicine.Exercising for better sleep.
Sleep Foundation.The best foods to help you sleep.
International Food Information Council.4 tips to avoid an afternoon crash.
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