Why Do I Get Tired After Eating? Symptoms Of Fatigue - Healthline

Maybe your like

HealthlineSubscribe

Fitness

Why Do I Feel Tired After Eating?

Medically reviewed by Natalie Butler, R.D., L.D. — Written by Anna Schaefer — Updated on April 18, 2023

Digestion cycle
Diet
Sleeping habits
Level of physical activity
Other health conditions
Diagnosis
Prevention
Takeaway

You may feel more tired after eating certain foods, particularly those with the amino acid tryptophan. Some health conditions, including food intolerance, can also cause fatigue.

We’ve all felt it — that drowsy feeling that sneaks in after a meal. You’re full and relaxed and struggling to keep your eyes open. Why are meals so often followed by a sudden urge to take a nap, and should you be concerned about it?

In general, a little bit of sleepiness after eating is completely normal and nothing to worry about. There are several factors that contribute to this post-meal phenomenon, and there are a few things you might be able to do to minimize those drowsy effects.

Your digestion cycle

Your body needs energy to function—not just to run after your dog or put in time at the gym—but to breathe and simply exist. We get this energy from our food.

Food is broken down into fuel (glucose) by our digestive system. Macronutrients such as protein then provide calories (energy) to our bodies. More than just changing food into energy, our digestive cycle triggers all kinds of responses within our body.

Hormones such as cholecystokinin (CCK), glucagon, and amylin are released to increase a feeling of fullness (satiety), blood sugar rises, and insulin is produced to allow this sugar to go from the blood and into the cells, where it’s used for energy.

Interestingly, there are also hormones that can lead to drowsiness if increased levels are found in the brain. One such hormone is serotonin. The other hormone that induces sleep, melatonin, isn’t released in response to eating. However, food can influence melatonin production.

Your diet

Though all foods are digested in much the same manner, not all foods affect your body in the same way. Some foods can make you sleepier than others.

Foods with tryptophan

The amino acid tryptophan is found in turkey and other high-protein foods such as:

spinach
soy
eggs
cheese
tofu
fish

Tryptophan is used by the body to create serotonin. Serotonin is a neurotransmitter that helps regulate sleep. It’s possible that increased production of serotonin is responsible for that post-meal haze.

In the United States, tryptophan is perhaps more closely associated with turkey than any other food. This is likely a result of the sleepiness sometimes associated with consuming a turkey-centric meal, as is traditional for many on Thanksgiving.

However, turkey doesn’t contain a high level of tryptophan when compared to many other common foods. Post-Thanksgiving dinner sleepiness is more likely related to other factors, such as the volume of food or the quantity of alcohol or simple carbohydrates consumed.

See how the amount of tryptophan in turkey stacks up against some other foods, according to the U.S. Department of Agriculture (USDA). The USDA nutrient lists also show that tryptophan amounts for certain foods can vary depending on how they’re prepared or cooked.

Food	Amount of tryptophan in 100 grams (g) of food
dried spirulina	0.93 g
cheddar cheese	0.55 g
hard Parmesan cheese	0.48 g
broiled pork tenderloin	0.38–0.39 g
roasted whole turkey, with skin	0.29 g
turkey breast luncheon meat, low salt	0.19 g
hard-boiled eggs	0.15 g

According to the National Academy of Sciences, the recommended dietary allowance (RDA) of tryptophan per day for an adult is 5 milligrams (mg) per 1 kilogram (kg) of body weight. For an adult weighing 150 pounds (68 kg), that translates to about 340 mg (or 0.34 g) per day.

Other foods

Cherries affect melatonin levels, carbohydrates cause a spike and subsequent fall in blood sugar, and the minerals in bananas relax your muscles. Any one of these factors could leave you sleepy and many foods can impact energy levels in different ways.

Your sleeping habits

Share on Pinterest

It’s no surprise that not getting enough quality sleep can affect how you feel after a meal, too. If you’re relaxed and full, your body may feel more like resting, especially if you didn’t get enough sleep the night before.

The Mayo Clinic suggests sticking to a regular sleep schedule, limiting stress, and including exercise as part of your daily routine to help you get a better night’s sleep.

Though they also recommend avoiding midday naps if you have trouble getting a good night’s sleep, at least one study found a post-lunch nap to improve alertness and both mental and physical performance.

Your physical activity

Share on Pinterest

Beyond helping you sleep better at night, exercise can keep you alert during the day, minimizing the risk of a post-meal slump. Multiple studies have found that regular exercise helps increase energy and reduce fatigue.

In other words, being sedentary doesn’t create some sort of energy reserve that you can tap into at will. Instead, being active helps ensure that you have the energy to push through your days.

Other health conditions

On rare occasions, being tired after a meal or simply sleepy all the time could be a sign of another health problem. Conditions that can make post-meal drowsiness worse include:

diabetes
food intolerance or food allergy
sleep apnea
anemia
underactive thyroid
celiac disease

If you’re frequently tired and have one of these conditions, talk to your doctor about possible solutions. If you’re unaware of an underlying medical condition but have other symptoms in addition to post-meal sleepiness, your doctor can help you identify what’s causing the slump.

Diabetes

If someone with prediabetes or Type 1 or Type 2 diabetes feels tired after eating, it could be a symptom of hyperglycemia or hypoglycemia.

Hyperglycemia (high blood sugar) may occur when too many sugars are consumed. It’s made worse if there’s inefficient or insufficient insulin to transport sugars to the cells for energy.

Sugars are the cells’ main source of energy, which explains why inefficient or insufficient insulin may leave you feeling tired. Other symptoms associated with hyperglycemia may include increased urination and thirst.

Hypoglycemia (low blood sugar) may occur due to consuming simple carbohydrates that are quickly digestible. These carbohydrates can make blood sugar levels spike and then crash in a short amount of time.

Hypoglycemia can also occur in someone with diabetes who has taken more insulin or other diabetes-specific medication than needed based on the foods they consumed. Sleepiness can be one primary symptom of hypoglycemia, along with:

dizziness or weakness
hunger
irritability
confusion

Both hyperglycemia and hypoglycemia are serious medical conditions, especially for people with diabetes. They should be treated immediately as directed by your doctor.

Food intolerance or food allergies

An intolerance of or an allergy to certain foods can be another cause of post-meal tiredness. Food intolerances and allergies can impact digestion or other bodily functions.

Other acute or chronic symptoms may also be present, including gastrointestinal upset, skin conditions, and headache or migraine.

Getting a diagnosis

If you find you’re feeling tired after meals, consider keeping a food diary. It can be a simple and helpful way to start identifying whether there are particular foods and ingredients, or other triggers, that may be having an impact on your energy levels.

A food diary, even if you only keep one for a few weeks, should include a record of everything you eat and drink. You should detail when you consume a food or beverage as well as how much. Also take notes on how you feel. Pay attention to your:

energy levels
mood
sleep quality
gastrointestinal activity

Write down any and all other symptoms. You may be able to draw some connections between your diet and how you feel, either on your own or with the help of a healthcare professional.

It’s always a good idea to discuss your diet with your healthcare provider, especially if you often feel tired after meals. Different diagnostic tests are available to help them find the root cause of your fatigue, including:

the glucose tolerance test
the hemoglobin A1C test
the blood glucose test, either fasting or random
blood or skin tests to look for food allergies or sensitivities

They may also suggest an elimination diet.

Your healthcare provider can determine whether or not testing is necessary for a diagnosis and, if so, what tests are most appropriate.

Preventing post-meal sleepiness

Regularly feeling tired after eating is something to discuss with your doctor. However, if the possibility of a more serious underlying condition has been ruled out or the fatigue only sets in occasionally, there are simple steps you can take to help maintain optimal energy levels.

Dietary and lifestyle habits that may help boost or sustain energy levels and counteract drowsiness include:

drinking water to stay properly hydrated
consuming appropriate electrolytes
reducing the amount of food eaten at a single meal
getting enough quality sleep
exercising regularly
limiting or avoiding alcohol
modulating caffeine consumption
eating foods that are good for your gut, blood sugar, insulin levels, and brain — including complex, high-fiber carbohydrates and healthy fats

A balanced diet that includes foods such as vegetables, whole grains, and fatty fish promotes sustained energy. Try to incorporate more nuts, seeds, and olive oil into your meals.

Avoiding too much sugar and eating smaller, more frequent meals can also help.

Feeling tired after a meal is completely normal

If you feel tired after a meal, there’s a good chance it’s just your body responding to all of the biochemical changes caused by digestion. In other words, it’s completely normal.

However, if the symptom is disruptive or changing your lifestyle habits doesn’t seem to help, it might not hurt to talk to your doctor or to seek help from a dietitian.

Food Fix: Foods to Beat Fatigue

How we reviewed this article:

SourcesHistoryHealthline 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.

Dietary reference intakes: The essential guideto nutrient requirements. (2006).https://www.nap.edu/read/11537/chapter/53
Does eating turkey make you sleepy? (2017).http://shine365.marshfieldclinic.org/wellness/sleepy-after-turkey/
MayoClinic Staff. (2017). Sleep tips: 6 steps to better sleep.https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
OkenBS, et al. (2006). Vigilance, alertness, or sustained attention: Physiologicalbasis and measurement.http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2865224/
Riebl SK, et al. (2013). The hydration equation:Update on water balance and cognitive performance.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4207053/
USDA food composition databases. Nutrients list:Tryptohphan.(n.d.).https://ndb.nal.usda.gov/ndb/nutrients/report/nutrientsfrm?max=25&offset=0&totCount=0&nutrient1=501&nutrient2=&nutrient3=&subset=0&sort=f&measureby=g
WaterhouseJ, et al. (2007). The role of a short post-lunch nap in improving cognitive,motor, and sprint performance in participants with partial sleep deprivation[Abstract]. DOI:https://doi.org/10.1080/02640410701244983
Żukiewicz-Sobczak WA, et al. (2013). Causes,symptoms and prevention of food allergy.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3834685/

Share this article

Medically reviewed by Natalie Butler, R.D., L.D. — Written by Anna Schaefer — Updated on April 18, 2023

Health Conditions

Condition Spotlight

Wellness Topics

Product Reviews

Featured Programs

Featured

Lessons

Newsletters

Lifestyle Quizzes

Health News

This Just In

Top Reads

Video Series

Find Your Bezzy Community

Follow us on social media