Turkey contains high levels of tryptophan, so it is famously blamed for sleepiness after Thanksgiving dinner. Other foods with tryptophan include milk, bananas, oats, and chocolate. While tryptophan alone may not always cause sleepiness, its effects are enhanced when eaten with carbohydrates.
Why Do I Get Sleepy After Eating? Written by Jay Summer, Staff Writer Jay Summer Staff Writer Jay Summer is a health content writer and editor. She holds a B.S. in psychology and master's degrees in writing and public policy. Read Full Bio Want to read more about all our experts in the field? Learn About The Editorial Team Medically Reviewed by Dr. Abhinav Singh, Sleep Physician Dr. Abhinav Singh Sleep Physician Dr. Singh is the Medical Director of the Indiana Sleep Center. His research and clinical practice focuses on the entire myriad of sleep disorders. Read Full Bio Want to read more about all our experts in the field? Learn About The Editorial Team Fact Checked Learn More Sleep Foundation Fact-Checking: Our Process At Sleep Foundation, we personally test every product featured in our reviews and guides. This hands-on approach allows us to provide accurate, data-driven recommendations for mattresses, pillows, sheets, and other sleep essentials. Guidelines for our testing methodology are as follows: We only cite reputable sources when researching our guides and articles. These include peer-reviewed journals, government reports, academic and medical associations, and interviews with credentialed medical experts and practitioners.
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Most people have felt their eyelids get heavy Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov shortly after a large meal. Whether it’s a holiday feast or a weekend brunch, it’s natural to wonder what exactly causes sleepiness after eating. Fortunately, post-meal tiredness may not be a cause for concern Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. uptodate.com if it doesn’t interfere with a person’s work, school, or social life.
However, in some cases, a post-lunch dip in energy can have consequences for workplace productivity and raise the risk of accidents Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov , including car crashes. In addition, excessive sleepiness is sometimes caused by an underlying health problem or sleep disorder.
Whether drowsiness sets in after a meal can depend on multiple factors including when Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov , how much, and what a person eats Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov . Learning more about postprandial sleepiness can make it easier to understand why people get tired after a meal, foods that may cause drowsiness, and ways to reduce sleepiness after eating.
What Is Postprandial Sleepiness?
Postprandial sleepiness, also called postprandial somnolence, refers to the feeling of sleepiness after consuming food Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov . It is sometimes known as the post-lunch dip Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov or referred to more informally as a “food coma.”
What Causes Postprandial Sleepiness?
Researchers are not exactly sure why it is common for people to get sleepy after eating. Studies suggest that multiple factors Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov may influence energy levels after a meal, including changes in hormones, blood flow, brain chemicals, inflammation, and the body’s internal clock.
The composition of a meal Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov can affect whether a person feels sleepy after eating. A big meal may be more likely to cause sleepiness, and certain foods and nutrients can have an impact as well. Research has found that meals that are high in fat, carbohydrates, or calories Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov may increase sleepiness.
Other factors that may play a role in postprandial sleepiness include a person’s meal timing, work schedule, overall health, exposure to daylight, and body composition. Post-meal drowsiness may also be a symptom of excessive daytime sleepiness, which can occur as a result of poor sleep at night from insomnia or another sleep issue.
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With so many factors involved, it is challenging to identify any single cause of postprandial sleepiness. Instead, there are many potential reasons why drowsiness sets in after eating, and those reasons can change based on the person and their meal.
Foods That Can Make You Sleepy
More research is necessary to understand how daytime sleepiness is affected by different nutrients and foods. Additionally, many studies about diet and sleep focus on nighttime sleep, which is distinct from a daytime energy dip. Nevertheless, some types of foods may be more likely to trigger sleepiness.
High-fat foods: It’s common to think of fat-laden foods as rich and heavy, which may lead to more post-meal tiredness.
It’s common to think of fat-laden foods as rich and heavy, which may lead to more post-meal tiredness. High-carbohydrate foods: In addition to fat, some research has found that meals with large amounts of carbohydrates increase the perceived amount of postprandial fatigue.
In addition to fat, some research has found that meals with large amounts of carbohydrates increase the perceived amount of postprandial fatigue. Foods containing tryptophan: Tryptophan is an amino acid that is linked to a number of sleep-promoting processes Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov Turkey contains high levels of tryptophan, so it is famously blamed for sleepiness after Thanksgiving dinner. Other foods with tryptophan include milk, bananas, oats, and chocolate. While tryptophan alone may not always cause sleepiness, its effects are enhanced when eaten with carbohydrates.
Tryptophan is an amino acid that is linked to a number of Turkey contains high levels of tryptophan, so it is famously blamed for sleepiness after Thanksgiving dinner. Other foods with tryptophan include milk, bananas, oats, and chocolate. While tryptophan alone may not always cause sleepiness, its effects are enhanced when eaten with carbohydrates. Tart cherries: Small studies have found tart cherries Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov
Small studies have found Nuts: Walnuts, pistachios, and other nuts have some of the highest melatonin levels Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov
While these foods may promote postprandial sleepiness, not everyone will feel fatigue after eating them since various factors influence how the body reacts to a meal.
Other Reasons You Get Sleepy After Eating
Aside from the nutritional makeup of meals, there are other factors that contribute to feeling sleepy after eating.
Circadian Rhythm and Sleep Patterns
Many aspects of sleep and wakefulness are regulated by the body’s 24-hour internal clock, also known as its circadian rhythm. This rhythm can affect energy levels over the course of the day, which often involves a post-lunch dip Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov that can cause sleepiness.
In addition, the propensity to fall asleep changes throughout the day. Most people experience the greatest sleepiness before bed but also have an increased desire to sleep near midday. This often occurs in the early afternoon, which is after many people eat lunch. Several factors can influence when and how much this dip in energy occurs, including whether someone tends to be a morning or evening person.
Disrupted Sleep at Night
Drowsiness after lunch may be exacerbated by a broader problem of excessive sleepiness Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov throughout the day. This tendency to feel extremely tired or doze off at inappropriate times can have many causes, including a failure to get enough quality sleep Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. uptodate.com at night.
Excessive daytime sleepiness can also be caused by sleep disorders like obstructive sleep apnea as well as medical conditions that interfere with nightly sleep.
Alcohol Consumption
Alcohol is known to have a sleep-inducing effect Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov . As a result, consuming alcohol with a meal may make post-meal sluggishness more likely. Some research suggests that people who do not get enough sleep at night are more susceptible to drowsiness Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov if they drink alcohol during the day.
Even though alcohol can make it easier to fall asleep, it worsens sleep quality and can make it less likely for sleep to be restorative.
Underlying Health Conditions
Feeling sleepy after a meal can be linked to certain health conditions that may cause fatigue after eating or throughout the day.
Is It Normal To Get Sleepy After Eating?
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Post-meal drowsiness is common and may be influenced by a person’s internal clock and physiological response to a meal. However, postprandial sleepiness that interferes with daily life and responsibilities may be a sign of a problem.
In addition, extreme fatigue or sleepiness that occurs several times a day could be an indication of sleep problems or another health condition. Anyone concerned about their post-meal sleepiness or general daytime alertness should talk with a medical professional for individualized guidance.
How to Prevent Sleepiness After Eating
Although there’s no sure-fire way to prevent postprandial sleepiness, there are some practical steps that may help people stay awake and alert after eating.
Eat Mindfully
Being aware of both the quantity and nutritional composition of a meal may help avoid postprandial sleepiness. While dietary needs and responses to food can vary from person to person, it may help to avoid large and heavy meals that can increase the urge to doze off after eating.
Individuals can take note of any foods or types of meals, such as high-fat or high-carb meals, that seem to have the biggest effect on their postprandial sleepiness. Being mindful about alcohol consumption may also help prevent dips in alertness after meals.
Take a Quick Nap
Another strategy for avoiding the post-lunch dip is to take a quick nap. Several research studies have found that people who take naps of 15 to 45 minutes shortly after a meal feel less sleepy and more alert. However, it is important not to nap for too long because this can actually lead to greater sleepiness.
Seek Out Bright Light
Taking a nap after a meal may not always be an option, especially for students and people at work. In that case, seeking out bright light may be a good alternative. Exposure to bright light may have a similar effect as a nap on postprandial sleepiness with the ability to improve alertness.
Improve Nightly Sleep
Getting sufficient sleep at night can reduce excessive daytime sleepiness, which may translate to less drowsiness after a meal.
Improving sleep often starts with better sleep hygiene, which refers to habits that affect nightly rest. Having a steady sleep schedule, making the bedroom dark, quiet, and comfortable, and limiting caffeine intake late in the day are examples of steps to enhance sleep hygiene.
Avoid Eating Too Late at Night
While sleepiness after a meal is often associated with lunch, it can occur with dinner, too, especially when dinner is eaten late in the evening.
Some people may be inclined to have a late dinner, but research suggests that eating soon before bed Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov can disrupt healthy sleep patterns. A late dinner has also been associated with a higher risk of health problems like obesity and metabolic syndrome Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov .
Stay Active
Post-meal sleepiness may be related to general daytime fatigue. Some research has found that regular exercise can lower fatigue Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov . It’s always wise to consult with a health care provider before beginning a new exercise plan, but finding a way to get regular physical activity may improve energy levels.
Consider Hydration
Water intake is another factor that affects energy and fatigue. Both dehydration and hyperhydration can result in feelings of fatigue and tiredness Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov . Taking steps to stay properly hydrated may help the body maintain a more consistent level of alertness and energy, including after meals.
When to Talk to Your Doctor
Postprandial sleepiness is common, but there are circumstances in which it may be linked to a more serious condition. People should talk with a doctor if there are signs of excessive or problematic sleepiness, such as:
Postprandial sleepiness that interferes with work, school, or social obligations
Drowsiness that occurs when driving or operating heavy machinery
Excessive tiredness or falling asleep at multiple points during the day
Postprandial sleepiness accompanied by other symptoms or health changes
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About Our Editorial Team Jay Summer Staff Writer Jay Summer is a health content writer and editor. She holds a B.S. in psychology and master's degrees in writing and public policy. Dr. Abhinav Singh Sleep Physician MD Dr. Singh is the Medical Director of the Indiana Sleep Center. His research and clinical practice focuses on the entire myriad of sleep disorders.
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