Understanding ‘food coma’: Is it healthy to sleep after a meal? Read about it here

According to Prabhu, this post-meal sleepiness is often linked to diets rich in carbohydrates, which set off a fascinating biochemical process within our bodies.

𝗙𝗲𝗲𝗹𝗶𝗻𝗴 𝘀𝗹𝗲𝗲𝗽𝘆 𝗮𝗳𝘁𝗲𝗿 𝗺𝗲𝗮𝗹𝘀 𝗶𝘀 𝗡𝗢𝗧 𝗻𝗼𝗿𝗺𝗮𝗹!

🔵 Feeling sleepy after a meal is a typical feature of a High Carb diet.

🔵 The chemicals that makes you sleep are Serotonin and Melatonin.

🔵 The precursor to these chemicals is an amino acid called… pic.twitter.com/LpEB20GxTk

— Mind Muscle Project (@mindmusclepro) March 22, 2024

Speaking to South First, Prabhu says, “Feeling sleepy after a meal is a typical feature of a high-carb diet. The brain’s two sleep-inducing chemicals serotonin and melatonin plays a major role.”

Explaining further, he adds, “The journey of tryptophan to the brain is fraught with competition, as it must vie with other amino acids to cross the blood-brain barrier.” This competition is lessened when carbs come into play, causing an insulin spike that absorbs other amino acids while sparing tryptophan, thus paving the way for it to reach the brain and convert to serotonin, bringing on feelings of drowsiness.

Additionally, consuming carbohydrate-rich foods and experiencing fluctuating glucose levels create fatigue and drowsiness on their own.

Also Read: Intermittent fasting causes heart disease, says study. What doctors say

Ever heard of a food coma?

Two chemicals that play a role in feeling sleepy post a meal. (Mindmuscleproject)

Echoing Prabhu’s insights, Dr Sudhir Kumar, Consultant Neurologist from Apollo Hospitals in Hyderabad, sheds light on the phenomenon of postprandial somnolence, colloquially known as the “food coma”.

“Feeling sleepy after a meal is a usual occurrence,” Dr Sudhir remarks to South First, pointing out that this effect is particularly pronounced 1-3 hours after eating, especially following meals that are high in fats, carbohydrates, or overall calories.

He says, multiple studies have shown that people tend to feel more sleepy 1-3 hours post meal compared to 1-3 hours before a meal.

“Meals rich in fats, carbohydrates, or calories can induce greater sleepiness. Moreover, solid diets induce more drowsiness than liquid meals. Individuals experiencing poor sleep at night may feel more drowsy after meals,” Dr Sudhir explains.

Is it unhealthy to nap in the afternoon?

Doctors clarify that taking a nap after a meal isn’t inherently unhealthy, but the timing, duration, and circumstances of the nap can impact its effects on health.

“It’s important to note that afternoon naps are not obligatory for everyone. Post-meal drowsiness is common and does not necessarily indicate poor health,” Dr Sudhir emphasises.

Short naps, often dubbed “power naps”, can be beneficial and may improve cognitive function, mood, and even heart health. However, longer naps or immediately sleeping after eating may have drawbacks.

Dr Sudhir says that some individuals are genetically programmed to take afternoon naps. As this coincides with post-lunchtime, they naturally feel drowsy after lunch. Nevertheless, if this drowsiness begins to interfere with daily activities, it warrants evaluation.

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Avoid lying down right after eating

Doctors caution against lying down immediately after meals, as it can lead to indigestion and heartburn.

Dr Sudhir advises against sleeping after meals as a habitual practice. Ideally, one should walk for 5-10 minutes after each meal. Blood glucose levels surge after eating and studies have indicated that individuals who engage in short walks after meals exhibit better glycemic control and lower HbA1C (glycosylated haemoglobin) levels compared to those who don’t walk.

“This habit of short post-meal walks may also play a small role in preventing weight gain. Once again, it’s worth noting that for individuals genetically inclined to take afternoon naps, it’s acceptable to take a short nap lasting 30 minutes or less (although some may require longer naps),” Dr Sudhir adds.

Meanwhile, Dr Deepak Krishnamurthy, Interventional Cardiologist from Kauvery Hospital in Bengaluru, previously told South First that vigorous walking or exercising immediately after eating isn’t advisable. “A leisurely stroll is fine. One should wait at least 30 minutes after a snack and one to two hours after a meal before exercising,” he suggested then.

That said, cultural norms and individual variances play significant roles. “In many cultures, a brief nap after lunch, often referred to as a siesta, is common and considered part of a healthy lifestyle. The key is moderation. Short naps lasting about 20-30 minutes can be refreshing and may not have negative health effects, provided they don’t disrupt nighttime sleep patterns,” Dr Sudhir adds.