Postprandial somnolence is an impairment that can occur after eating a substantial meal that causes you to feel sleepy. It is commonly described as excessive weariness or lethargy that might continue for several hours. There are various theories on the origins of food coma and what you may do to avoid the condition.
What Exactly Is Postprandial Somnolence ?
If you hit the sofa after a heavy dinner, get comfy, grab the remote, and spend the remainder of the afternoon or evening reclining in a semi-vegetative state, you’ve most likely experienced postprandial somnolence. You’ve probably heard the term “food coma,” but is it real? As it turns out, yes. Food coma, also called postprandial somnolence or tiredness, is a real condition examined by scientists. While the origin of post-meal sluggishness is unknown, the symptoms are apparent: sleepiness and heaviness, generally associated with bloating and a feeling of tightness in the stomach.
Causes
There are various hypotheses on the causes of postprandial somnolence. Researchers have been studying the illness for years, but they don’t always agree on why it occurs.
Consuming Tryptophan-Rich Foods
Have you ever had a food coma following Thanksgiving dinner? Many health experts explain this post-meal droop to turkey’s high quantities of L-tryptophan (often referred to as “tryptophan”). Tryptophan is an amino acid that is found in meat and dairy products. When combined with carbohydrate-rich foods (such as mashed potatoes and stuffing), this amino acid quickly reaches the brain and raises serotonin levels. Because serotonin is a hormone that reduces arousal, elevated serotonin levels make you feel more calm and even lazy. Tryptophan and serotonin are also crucial in the body’s generation of melatonin. Melatonin is a hormone that aids in the preparation of the body for sleep.
Variations in Brain Blood Flow
A modest change in blood flow produces postprandial somnolence away from the brain and toward the digestive organs. Eating causes your parasympathetic nervous system to engage (PNS). The PNS controls bodily activities such as heart rate, blood pressure, and digestion. When the stomach grows after a large meal, the PNS is activated. As a result, blood flow is directed more to the functional digestive organs and less to the brain due to PNS signals. This minor redirection of blood flow may cause you to feel sleepy and fatigued.
Meals High in Fat or Calories
Some researchers have called the tryptophan theory and the link between blood flow alterations and food coma into doubt. Instead, they contend that having a high-fat, low-carbohydrate dinner can result in post-meal drowsiness. Researchers believe that after eating a high-fat, high-calorie meal, a complex combination of satiety signals is transmitted to crucial sleep centers in your brain. The messages in the brain reduce arousal and hunger signals while increasing sleepiness.
Cytokines Improvement
Cytokines of the interleukin-1 (IL-1) family are signaling molecules involved in the inflammatory response and other functions. Therefore, researchers believe these cytokines are to blame for the increased post-meal weariness. The explanation for this is that when people use anti-inflammatory drugs, this postprandial somnolence effect is less prevalent and less potent. Cytokines can raise fatigue perception by influencing the central nervous system.
Prevention
Following a few rules, you may avoid spending hours on the couch after your next lavish meal.
Consume Smaller Meals with Liquids
Post-meal weariness is more likely with larger meals.
Furthermore, most specialists agree that solid foods might create the familiar feeling of tiredness after eating. So if you want to stay alert after lunch or supper, try eating a smaller meal and drinking some of it (such as soup or a smoothie).
Get Enough Rest
If you intend to drive after a heavy meal, ensure you are well-rested beforehand. One study of truck drivers who got behind the wheel after a hefty lunch discovered that a larger meal exacerbated innate tiredness. The large dinner made it much worse if the driver was already tired. In addition, a lack of sleep may boost your tendency to grab high-calorie and high-fat items, which can lead to post-meal weariness. These foods may not keep you motivated, increasing the likelihood of feeling lethargic.
Well-balanced Meals
Despite their disagreements over the mechanism at work, researchers agree that fatty meals are more likely to make you tired in the hours following eating. However, you may be less prone to have a food coma if you plan balanced meals around a modest intake of protein and carbohydrates with a small bit of healthy fat. In addition, eating a range of foods as part of a balanced diet, such as vegetables, fruits, whole grains, healthy fats, and protein sources, can guarantee you obtain the vitamins and minerals you need to stay energetic and avoid weariness. Iron, B vitamins, magnesium, potassium, carnitine, and other nutrients are among them.
Maintain Portion Control
Controlling portion sizes should help keep food coma at bay. For example, a single serving of meat or fish is about three to four ounces. One cup of starchy carbs is approximately the size of your fist. A typical serving of fat is one to two tablespoons. Furthermore, the larger the meal, the more insulin is released, which scientists believe can promote drowsiness. Insulin affects neurotransmitters in the sleep/wake cycle and neurological and endocrine systems. This includes suppressing the creation of orexin, a neurotransmitter that helps you feel alert.
After Your Meal, Get Moving
Increase circulation and muscle stimulation after a heavy meal with a short walk or workout session. Activity can energize your body and keep weariness at bay. In addition, getting more active will boost your energy levels and aid digestion. Furthermore, movement such as walking after meals increases blood sugar levels, which may help alleviate weariness. However, if you’ve had a high-fat meal, your digestion may be hindered, triggering nausea and vomiting, so stick to modest exercises such as a stroll or gentle bike.
Kim’s Final Thoughts…
While feeling extremely fatigued after a meal is unpleasant, an occasional bout of postprandial somnolence is unlikely to be harmful. Instead, it may serve as a reminder to eat smaller, less fatty meals. So, if you need to, take a nap after your heavy lunch. Then, to maintain your body healthy, energetic, and alert, employ sensible food practices the majority of the time.
