To avoid post-meal drowsiness and keep your glucose levels stable, this is what you should do

He added that there is, in any case, a natural dip in the serum cortisol levels during the second half of the day, and when this coincides with lunch, “it’s a double whammy and this can make you feel really drowsy during your afternoon meetings”.

How to beat post-lunch drowsiness?

Dr Bhateja advised keeping your lunch simple and preferring liquids over solids as they tend to get digested better at lunchtime. He also suggested ingesting “complex carbohydrates versus simple carbohydrates” as complex carbohydrates take a while to cause an increase in the blood glucose levels as opposed to simple carbs, which is what is largely responsible for this feeling of drowsiness after a meal. “So remember to have a smaller meal at lunchtime, which is more rich in complex carbohydrates, preferably more liquids over solids” to beat afternoon drowsiness, he added.

 

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Speaking with indianexpress.com, Sameena Ansari – Senior Dietitian and Nutritionist, CARE Hospitals, Hi-Tec City, Hyderabad shared, “Feeling drowsy after lunchtime is a common experience for many people. The scientific term for this is ‘postprandial somnolence’.”

Reasons for feeling drowsy after lunch time

Below are the reasons you might feel drowsy after lunchtime, as shared by Ansari. They are:

Our circadian rhythm: Our body has a natural rhythm that regulates our sleep and wake cycles. In the afternoon, our body temperature tends to dip, which can make us feel drowsy.

Digestion: Digestion requires a lot of energy, and our body redirects blood flow to the digestive system after a meal. This can cause a temporary drop in energy levels and make us feel sleepy.

Food choices: Eating a meal that is high in carbohydrates and low in protein and fat can cause a rapid spike in blood sugar, followed by a crash that can make us feel tired.

Remember to have a smaller quantity meal at lunchtime, which is more rich in complex carbohydrates, preferably more liquids over solids to beat afternoon drowsiness. (Pic source: Freepik)

Some more tips to minimise post-lunch drowsiness

To minimize post-lunch drowsiness, here are some tips:

Choose healthy, balanced meals: Eating a balanced meal that includes protein, healthy fats, and complex carbohydrates can help keep your blood sugar levels stable and prevent the post-lunch crash. Avoid heavy, fatty meals that are difficult to digest, as they can make you feel even more tired.

Stay hydrated: Dehydration can make you feel tired, so make sure to drink plenty of water throughout the day. Don’t consume excessive amounts of caffeine or sugar, as they can interfere with sleep quality and cause energy crashes.

Take a walk: Exercise can help boost energy levels and improve circulation, so taking a short walk after lunch can help you feel more alert.

Practice good sleep hygiene: Getting enough quality sleep at night can help regulate your circadian rhythm and reduce daytime sleepiness.

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