Why are you tired and sleepy after lunch?
If you feel tired after lunch or have a dip in energy levels in the afternoon, it could be a sign that you haven't eaten a nutritious meal, or you may be eating a diet high in refined carbohydrates and sugar, says Bhakti Arora Kapoor, PhD, a nutritionist in India and founder of Healthy High, an online nutrition coaching platform.
Eating the wrong foods or overeating and the body's natural circadian rhythm slowing down are some of the reasons why people may experience a dip in energy levels in the afternoon.
Additionally, according to research, our bodies undergo hormonal changes after eating, as it leads to the release of hormones and neurotransmitters.
This process activates parts of the nervous system responsible for digestion. This can reduce energy levels and make us feel sleepy.
Consuming a meal that is high in fat and carbohydrates and low in fiber can lead to a post-lunch slump, notes Bhakti Arora Kapoor.
To digest food, the body has to work harder and you feel sleepy due to blood flow directed to the digestive tract.
Tryptophan, melatonin and other phytonutrients promote sleepiness. Rice, chicken, wheat, potatoes, sugar and baked goods can interfere with the production of melatonin (a hormone that can control sleep-wake cycles) in our brains.
“Energy depletion can wreak havoc on your productivity,” adds Dr Kapoor. “You may find yourself reaching for sugary snacks and drinking endless cups of coffee or tea just to stay alert.”
Prevent fatigue after lunch
Dr. Kapoor suggests eating a healthy lunch and fighting post-meal fatigue. It’s important to limit your intake of refined carbohydrates and sugars. Instead, choose balanced meals rich in lean protein, healthy fats, and fiber-rich vegetables. These nutrients provide sustained energy and help you feel fuller longer.
Also, pay attention to portion sizes and meal times. Eating too much or too close to afternoon tasks can leave you feeling sluggish. And don’t forget to stay hydrated. Dehydration can also lower your energy levels.
