Feeling sleepy after having lunch? Here's how to overcome it
Afternoon slump, which is defined as a sudden dip in energy after having lunch, is a very common experience for many. People often feel sleepy and sluggish, to the extent that it is difficult to function normally as the eyelids become heavy and attention goes for a toss. Let us find out some effective ways in which you can overcome this.
Here's why you may feel sleepy after having your lunch
The most common causes of afternoon slump include medical conditions like thyroid, sleep apnea, anemia, physical/mental stress, diabetes, etc. Blood sugar spikes and insufficient sleep are also some leading contributors. However, the main culprit could be your circadian rhythm (the body's internal/biological clock), which is not just about your sleep-wake cycle but also gets affected by your meals and activities during the day.
Factors that constitute your post-meal fatigue
When it comes to afternoon slump, a lot depends on your food. What you eat: High-carb and high-fat foods make you feel more tired than high-protein foods. When you eat: The time gaps between your meals affect your energy levels. How much you eat: Heavy meals make you more sleepy than lighter ones. Eating preferences: Foods with high melatonin, tryptophan, and phytonutrients induce drowsiness.
Take a nap to ease post-meal sleepiness
Experts believe that taking a nap offers many cerebral benefits and is the best you can do to get rid of sleepiness after eating a delicious meal at noon. If possible, doze off for a maximum of 15 to 20 minutes after you are done eating your lunch. This will put your body in a rest mode and help eliminate post-meal sleepiness.
Get more sleep during the night
One of the most common reasons for daytime fatigue is insufficient sleep at night. Make sure you are sleeping deep for at least six to eight hours every night to break free from the afternoon slump or dip of energy. Check with a doctor in case you are suffering from sleep disorders like insomnia, nighttime anxiety, or obstructive sleep apnea.
Expose yourself to daylight
Your circadian rhythm is hugely impacted by sunlight. With that said, if you are feeling drowsy after lunch, go out in the sun and expose your senses to the bright light. This will wake up your internal clock if at all it is gradually getting into sleep mode. Even your heavy eyelids will feel alert on the exposure.
Do some light exercise to energize yourself
Once you are done with your lunch, take some time off and indulge in light exercises like walking or basic stretching. You can also do some yoga asanas after eating your meals to keep yourself active. Exercise helps energize your body, making it difficult for it to rest or fall asleep. This is exactly why we are also told not to exercise before bedtime.
Ensure that your lunch is a well-balanced meal
Too much carbohydrates, fats, and proteins can cause your blood sugar levels to fluctuate, which is one major reason you may feel drowsy after having your meal. Avoid this by instead savoring a well-balanced meal that has all the vital nutrients in proportion. This can help you maintain adenosine levels, a disruption in which can make you sleepy during the day.
