If you feel sleepy after eating and, instead of continuing your work, it causes you to throw yourself into the pillow with your head, you have to be careful what you eat.
This state of sleepiness, tiredness and lack of strength, popularly known as food-coma, the hour of the donkey or the pig, affects an endless number of people.
And it can be attributed to many reasons. But, the truth is that among the most common are consuming foods with the ability to knock us out in the middle of the day.
Therefore, it is convenient for you to identify them and start replacing them with those that provide you with adequate nutrition to keep you agile, efficient and healthy.
Why do you feel sleepy after eating?
To give you an accurate answer, let's let science do the talking.
Recent studies have shown that one of the main causes of sleepiness after eating is the variation in blood glucose when digesting carbohydrates and sugars such as pasta or bread, sugary drinks and junk food.
Do you know what happens in your body in this situation?
|Tryptophan-rich foods do not automatically make you sleepy, unless you eat high-carb foods at the same time|
How to avoid sleep after food
In order not to have that feeling of sleepiness after eating that prevents you from concentrating on your work, continuing to work, going to class or getting moving, I give you the following tips:
- Try to eat a healthy and balanced diet, with real food based mainly on a balance of macronutrients: carbohydrates, proteins and fats; vegetables and natural foods rich in fiber should make up 50% of the plate because they help keep blood glucose levels stable.
- Eat foods rich in protein because it increases the activity of orexin-producing neurons that keeps you alert for longer.
- Avoid foods high in refined carbohydrates (breads, pastas, white rice, cakes, and desserts).
- Avoid eating fast and ultra-processed food, as well as foods high in sugar, fat, salt and preservatives, such as sweets, chocolate and sugary soft drinks. And it is that, although they give you energy, you will not keep it for a long time.
- Try not to exceed the consumption of fats, since these foods take longer to digest and cause a feeling of heaviness (between 15-30% of the total daily caloric intake is recommended).
- Do not exceed the portions of food. Listen to your body when it tells you to stop eating because you are full; if you keep eating, you're going to release more glucose.
- Avoid regular consumption of alcohol with your meals.
- A cup of American coffee or an infusion of mint or anise, without sugar, helps to level blood glucose.
- Walking for ten minutes after eating will improve your digestion and help prevent sleepiness.
- Consuming water is essential; the bad thing is that sometimes we forget. A study showed that with a level of just 1% dehydration, it causes fatigue, concentration problems and makes it difficult to understand tasks.
- Try to sleep 7 to 8 hours at night and that this sleep is of quality.
The foods that cause the most sleepiness after eating
If you want to be energetic and active all day, you should avoid the foods on this list, especially at lunch:
It would be nice if we could take a 15-20 minute nap after lunch, but sometimes the pace of life doesn't allow it.
Therefore, do not abuse foods rich in carbohydrates if you do not want to fall asleep.
Beware of excessive sleep
As I told you at the beginning, eating is one of the most common reasons why you might feel sleepy after eating.
Now, if you practice the advice that I offered you, but the situation remains the same or worsens, it may be time to visit a doctor because you could suffer from a health disorder that causes drowsiness after eating such as anemia, hypoglycemia, fibromyalgia, narcolepsy and insomnia.
Otherwise, I can assure you that if you eat in a healthier and more balanced way, you could feel full of energy and take your productivity to a higher level.