Postprandial somnolence is a term used to describe the feeling of drowsiness after eating. If experienced after lunch, it is called post-lunch dip, but if felt after large meals, it's referred to as food coma. There are several factors that contribute to feeling sleepy after eating, including:

• Consuming high-carbohydrate or high-fat foods rather than high-protein ones
• Consuming too many calories in one meal
• Inappropriate timing of meals
• Consuming foods with certain substances, such as tryptophan and melatonin

Types of Foods that Make You Sleepy

As mentioned briefly earlier, there are several nutrients in foods that can make someone feel sleepy or tired after eating. Here are some triggering nutrients and the foods that contain them:

1. Melatonin

Melatonin is a hormone produced by the brain in response to darkness. It also encourages the body and mind to relax throughout the day and induces drowsiness. Consuming foods containing melatonin can cause a decrease in energy after eating, resulting in drowsiness. Foods high in melatonin include corn, cranberries, strawberries, tart cherries, cucumbers, eggs, mushrooms, oats, rice, pistachios, walnuts, salmon, and wheat.

2. Tryptophan

Tryptophan is an amino acid that triggers sleepiness. Tryptophan is converted into serotonin, which then becomes melatonin, similar to the explanation above. Some foods high in tryptophan include chicken, egg whites, fish, milk, chocolate, bananas, grains (sesame seeds, sunflower seeds, pumpkin seeds), and nuts.

3. Carbohydrates

Foods containing high carbohydrates have been shown to cause fatigue and ultimately sleepiness after eating, especially types of carbohydrates with a high glycemic index. Examples of such foods include white bread, whole wheat bread, cereals (cornflakes or instant oatmeal), potatoes, white rice, and sugar.

Consumption of high-carb foods can trigger drowsiness

4. Fat

Foods high in fat are also often associated with fatigue after eating, especially saturated and trans fats, commonly referred to as bad fats. Examples of foods containing bad fats include fried foods, margarine, fatty or skin-on meats, pork fat, palm oil, whole milk, and cream.

How to Avoid Sleepiness After Eating

Rest assured, experiencing this is common and happens to many people. However, the challenge can be significant, especially for workers who still have responsibilities to fulfill. Although we cannot completely avoid it, there are some strategies to try to address or at least minimize sleepiness after eating. For example:

• Eat a well-balanced diet: avoid high-carbohydrate, high-fat, and high-sugar foods, and increase consumption of high-protein foods.
• Get enough sleep at night, at least 6 to 8 hours: this can help reduce excessive daytime sleepiness.
• Expose yourself to sufficient sunlight as it can influence the circadian rhythm (sleep-wake cycle): bright environments will keep you awake, while dark environments will make you sleepy.
• Exercise regularly: make sure your body stays active, but avoid physical activity close to bedtime.
• Limit daytime naps to only 20 to 45 minutes: avoid long naps as they can actually cause greater sleepiness.

Eat a nutritionally balanced diet

Everyone has likely experienced feeling sleepy after eating, especially during the daytime. There are several foods that trigger this sleepiness, such as high-carbohydrate or high-fat foods, consuming too many calories in one meal, inappropriate timing of meals, and consumption of foods containing certain substances (tryptophan, melatonin). How about you, how do you deal with it?

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