Why do you want to sleep after eating and what to do with it

Why do you want to sleep after eating

Falling asleep is a complex process that is regulated by a number of different bioactive substances that enter the bloodstream. Everyone knows about the hormone melatonin, but besides it there are other "sleep" hormones and compounds. Food can change their levels and make us feel tired, sleepy after eating. Here are the factors it depends on.

Have you eaten certain foods

Snacking on foods that are high in protein and carbohydrates is almost guaranteed to make you nod off. Scientists link Q. R. Regestein. Postprandial Drowsiness / JAMA is due to the fact that protein foods are high in tryptophan, an amino acid that helps the body produce the hormone serotonin. And carbohydrates contribute to its better absorption, that is, they also increase the level of serotonin.

This hormone plays an important role in regulating mood - the more there is, the more satisfied we feel with life. And it also regulates sleep cycles by being a precursor to melatonin.

It's simple: you drank a glass of warm milk, which is a source of proteins and carbohydrates, - the level of melatonin increased, you wanted to sleep.

In addition to milk, tryptophan in decent doses contains:

chicken eggs;
cheeses;
seeds;
poultry meat such as chicken or turkey;
nuts;
sunflower seeds, pumpkin, sesame seeds;
spinach;
saltwater fish such as salmon;
soy products.

You will be abundantly supplied with carbohydrates:

pasta;
rice;
corn in any form - boiled or popcorn;
white bread and crackers;
cakes, pastries, cookies;
sweet drinks.

You ate a lot

Overeating or even just having a hearty meal is a sure way to an afternoon sleepiness. The reason is the jump in blood glucose levels after eating.

High glucose levels suppress M. M. Karnani, J. Apergis-Schoute et al. Activation of central orexin / hypocretin neurons by dietary amino acids / Neuron activity of orexin, a neuropeptide that controls the energy balance in the body, and in particular allows us to feel energized throughout the day.

You ate at a specific time or state

How you feel after eating can also be influenced by circadian rhythms, that is, the internal biological clock by which the body lives.

According to these hours (more precisely, their interpretation given by the American National Sleep Foundation), maximum relaxation and associated sleepiness overtake the Food and Sleep / Sleep Foundation people twice a day: at about 2 a.m. and about 2 p.m.

If you eat lunch at about 2:00 pm, your natural sleepiness is superimposed on the effects of the glucose and tryptophan you ingested with your food. And that's it: siesta in one form or another (at least nibble at the work table) turns into an irresistible need.

Other factors can exacerbate daytime fatigue. For example, if you do not get enough sleep at night, you will be more inclined to sleep after eating.

What to do so that you don't want to sleep after dinner

Let's dispel the popular myth right away: no, a cup of coffee or a can of an energy drink will not help the Food and Sleep / Sleep Foundation to cope with drowsiness. Caffeine is a stimulant that temporarily blocks the action of sleep hormones and other compounds in the body. But the invigorating effect is short. When it disappears, you will be covered with glucose obtained from the same sweet coffee or energy and the associated desire to take a nap.

But what should you do Why Do I Feel Tired After Eating? / Healthline to prevent daytime sleepiness:

Eat less, but more often. Fractional nutrition will protect against surges in glucose.
Avoid eating foods high in carbohydrates and tryptophan at lunchtime.
Keep track of how much liquid you drink. Lack of moisture in the body also manifests itself as fatigue. A healthy adult who is not engaged in active physical labor needs Water Requirements, Impinging Factors, and Recommended Intakes / World Health Organization at least 2.7 liters of fluid daily.
Take short walks throughout the day. Physical activity and the associated ventilation of the lungs will help you feel more alert.
Drink your coffee in moderation. Pouring in horse doses of caffeine is pointless: after a short burst of energy, you will want to sleep even more. The optimal Food and Sleep / Sleep Foundation strategy is to drink a little coffee throughout the day. And it is better to give up the invigorating drink in the evening, so as not to disturb your night's sleep.
Get enough sleep at night. The optimal duration of a night's sleep is 7-9 hours.

And watch your well-being. If you do everything to avoid food coma - get enough sleep at night, eat fractional meals, avoid "sleepy" foods, and after eating you still feel sleepy, talk about it with your therapist.

Postprandial sleepiness that has become regular can Why do people feel tired after eating? / MedicalNewsToday be a symptom of certain diseases. Among them:

anemia;
food allergy to a specific product;
diabetes;
celiac disease (this is the name of gluten intolerance);
multiple sclerosis Postprandial Somnolence In Multiple Sclerosis / Neurology Academy.