Why Do I Feel Tired After Eating? Causes And Prevention

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SubscribeWhy do people feel tired after eating?Medically reviewed by Janelle Duah, MD — Written by Alison Fisher — Updated on October 17, 2024

• Potential causes
• Prevention
• Contacting a doctor
• Summary

Feeling sleepy after eating may be due to the type and amount of food a person eats. Other factors that can cause general fatigue, including stress and sleep difficulties, may also contribute to tiredness after meals.

A decrease in energy levels after eating is called postprandial somnolence. Potential causes of this include eating large or calorie-rich meals or meals containing certain food types.

Lifestyle changes, such as eating little and often and practicing good sleep habits, may help to reduce sleepiness after meals.

Why do people feel tired after eating?

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Below are some factors that may contribute to feeling tired after eating.

The type of food you eat

A 2023 review states that certain meal components may directly affect sleep and fatigue.

The authors offer the example of tryptophan, a type of amino acid. When the body metabolizes tryptophan, it helps to produce serotonin, which may induce drowsiness. Serotonin is a chemical that plays a role in regulating mood and sleep cycles.

Dietary sources of tryptophan include the following:

• fish and seafood, including:
  • salmon
  • tuna
  • crab
  • shrimp
• buckwheat
• legumes
• seeds and nuts
• poultry
• red meats

The United Kingdom’s National Health Service suggests that an unbalanced or unhealthful diet may contribute to general fatigue.

An unhealthful or unbalanced diet may be high in processed foods, such as fast food, which are typically low in nutrients and calorie-rich. This type of diet may not provide a person with adequate amounts of the vitamins, minerals, and antioxidants they need.

How much food you eat

A 2018 study suggests people may be likelier to experience fatigue after a large or calorie-rich meal. However, the authors highlight that researchers do not fully understand the mechanisms behind fatigue after eating.

Meal timing

A 2017 study of 13 adult males with no food allergies or requirements examined the effects of eating times on the performance of night shift workers in Australia.

Participants who ate a meal at 1:30 a.m. had lower alertness than those who did not eat all night. However, those who did not eat experienced increased hunger and other gastric complaints.

Both groups of participants reported increased fatigue at 4 a.m., so the study authors suggest that the time of day may have a greater effect on sleepiness than food intake.

However, it is important to note that this is a very small study with a very restricted population sample. These effects may not extend to different populations, including people who do not participate in night shift work.

Further research is necessary to understand how the time of day may affect fatigue after meals.

Other factors

The following factors may contribute to general fatigue, which a person may notice after eating:

• sleep disorders, such as insomnia
• not getting enough exercise
• mental health conditions, such as depression
• stress
• hormonal changes
• certain medical treatments, such as chemotherapy

How to stop feeling tired after eating

Feeling tired after a meal can be frustrating, especially after lunch, when a person may need to be alert.

The following strategies may help prevent tiredness after a meal:

• eat little and often rather than consuming fewer, larger meals
• exercise regularly
• maintain a moderate weight
• get good-quality sleep, which may involve setting a sleep routine and avoiding naps
• reduce stress
• limit or avoid caffeine, particularly close to bedtime
• limit or avoid alcohol
• stay hydrated

When to see a doctor

If a person is continually tired after eating and it affects their quality of life, they should speak with a doctor.

A doctor can check that there are no underlying health conditions contributing to a person’s fatigue. They can also suggest lifestyle changes that may help a person manage feelings of fatigue.

Summary

Many people experience a dip in energy after eating. Large meals and meals rich in tryptophan may contribute to sleepiness after meals. The time of day may also contribute to this effect.

Lifestyle changes, such as getting regular exercise, practicing good sleep habits, and limiting caffeine, may help to reduce feelings of fatigue after meals.

However, if these changes do not have any effect, people should speak with a doctor to ensure there is no underlying medical cause.

 

• Endocrinology
• GastroIntestinal / Gastroenterology
• Nutrition / Diet
• Sleep / Sleep Disorders / Insomnia

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

• Grant CL, et al. (2017). The impact of meal timing on performance, sleepiness, gastric upset, and hunger during simulated night shift.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5633358/
• Lehrskov LL, et al. (2018). The role of IL-1 in postprandial fatigue.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6001918/
• Self-help tips to fight tiredness. (2023).https://www.nhs.uk/live-well/sleep-and-tiredness/self-help-tips-to-fight-fatigue/
• Tiredness and fatigue. (2023).https://www.nhs.uk/conditions/tiredness-and-fatigue/
• Unhealthy foods. (2024).https://www.heart.org/en/healthy-living/go-red-get-fit/unhealthy-foods
• Yoshitake R, et al. (2023). Meal timing and sleeping energy metabolism.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9919906/
• Zuraikat FM, et al. (2021). Sleep and diet: Mounting evidence of a cyclical relationship.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8511346/

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Medically reviewed by Janelle Duah, MD — Written by Alison Fisher — Updated on October 17, 2024

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