Whether it’s after Thanksgiving dinner, a big burrito at lunch, or an afternoon milkshake pick-me-up, you may have been there and felt that: tired. 

Scientifically deemed “postprandial somnolence” and colloquially known as a “food coma,” feeling sleepy after eating is something most of us have experienced. But that doesn’t make it any easier to grind through those next couple of yawn-filled hours. 

Luckily, you can combat that food coma before it happens. We asked registered dietitians and sleep experts to explain how to do just that, plus some potential causes of why you may feel sleepy after eating in the first place.

Why Do You Get Sleepy After Eating?

There are a few possible reasons why you might feel tired after eating. What, when, and how much you’ve eaten play a part, and excess stress, medications, and how much sleep you’ve scored lately can all contribute too. Here are some of the common causes behind post-meal sleepiness.

1. You’re Eating More Than Usual

If you consume a larger portion size than your body is used to (say, you dive into a stack of pancakes and bacon at brunch instead of eating your go-to morning meal of a banana and whole-wheat toast with nut butter), you may be more likely to feel tired afterwards, says registered dietitian Roxana Ehsani, RD. 

“You may feel more sleepy after eating a big or calorically dense meal since it takes your body extra energy to break down and digest each meal,” she explains.

2. You’re Eating More Carbs

The ingredients on your plate or in your bowl matter, too, particularly if you’re having a carb-heavy meal. For instance, breadsticks and a big bowl of fettuccine alfredo may be more likely to send you snoozing than a smaller portion of whole-wheat pasta tossed with diced grilled chicken, roasted broccoli, and tomatoes. 

The reason? Consuming meals that are high in carbohydrates—especially those with a high glycemic index, which are the kind of carbs that are lower in fiber and more quickly digested and absorbed—without a balance of protein, fiber, and fat can lead to a rapid increase in blood sugar levels followed by a subsequent drop. 

“This is essentially the Thanksgiving effect,” explains W. Chris Winter, MD, a neurologist, sleep specialist, and host of the Sleep Unplugged podcast. “High-glycemic foods can influence insulin levels and blood sugar, which can in turn affect melatonin and tryptophan levels in the blood, making us sleepy.”

3. You’re Eating Foods That Contain Tryptophan or Melatonin

Speaking of tryptophan and melatonin: The sleep-inducing essential amino acid (tryptophan) and hormone (melatonin) can be found in a number of different foods and drinks, including cherries, turkey, fish, and dairy products. 

As a result, these foods can be ideal pre-bedtime choices, since research has shown that consuming more of them might improve sleep quality and quantity (though Dr. Winter notes that you probably wouldn’t see as noticeable a food coma after eating these foods compared to a high glycemic meal). Still, you may want to cut back during the day, for example, if you notice yourself feeling particularly sleepy after a big bowl of cherries or a turkey sandwich. 

4. You’re Eating Close to Your Natural Circadian Dip

Eating heavy or rich meals during a period of the day when your body naturally experiences a circadian dip in alertness, often around mid-afternoon, can contribute to post-meal sleepiness, experts explain. 

“We often feel sleepy after lunch because of a natural circadian dip,” Dr. Winter says—which is why you might feel particularly tired after a large late afternoon meal. But this feeling can strike closer to evening, too, he adds: “Feeling sleepy after dinner may just be because you are getting sleepy because it's the end of the day.”

5. You Have Food Sensitivities or Allergies

While you might be more familiar with bloating, gas, headaches, or hives as potential signs of a food intolerance or allergy, these conditions can trigger various symptoms, including fatigue and sleepiness, according to Patricia Bannan, RDN, a registered dietitian and author of From Burnout to Balance. “When the body’s immune system reacts to specific foods, it can negatively affect energy levels too,” she says. 

Let your doctor know if you notice other symptoms of a food allergy, and be alert for any signs of anaphylaxis, a severe and life-threatening allergic reaction: tightening of the airways, a swollen throat, difficulty breathing, a rapid pulse, and dizziness or lightheadedness.

6. You’re Taking New Medications

Some medications, particularly those that have sedation or drowsiness listed as side effects, can make you feel sleepy after eating. If you’ve just started taking a new medication and are noticing this symptom for the first time, bring it up to your doctor. Your healthcare practitioner can help you determine if this might be the cause, and may adjust the dose or change your medication to help you feel more alert. (And remember: Don’t make any changes to your medication without consulting your doctor first.)

7. You’re Not Getting Enough Exercise

While you probably wouldn’t notice a difference after just a few days of skipping your regular workouts, a sedentary lifestyle can lead to fatigue, experts say. What’s more, working out can also help combat a food coma if one does hit: “Exercise definitely causes a spike in alertness,” Dr. Winter says. “For people who experience that midday, post-lunch lull, a brisk walk outside can really shake off the sleepies.”

8. You’re Not Getting Enough Sleep 

Admittedly, this cause is a bit obvious, but the quality and quantity of sleep you’ve been getting lately matters too.

“If you had a less-than-restful night of sleep or didn’t allow yourself to get enough hours of sleep, you might feel sleepy after any meal you do eat during the day,” Ehsani says, and that’s true no matter what or how much you eat. “A lot of people aren’t hitting the recommended 7–8 hours of sleep per night, and this may cause sleepiness throughout the day.”

9. You May Have an Underlying Health Condition

Finally, certain medical conditions can also lead to sleepiness during the day, including sleep apnea, restless leg syndrome, and narcolepsy, among others, Dr. Winter says. Let your doctor know if your midday sleepiness doesn’t improve after making simple changes, such as avoiding high-carb, heavy meals in the middle of the day; consuming smaller portions; and getting plenty of exercise and sleep.

Keep in mind, though, that sleepiness induced by a health condition might feel a little different than your average food coma. “Many medical conditions lead to more of a fatigue, or low body energy, [rather] than a true sleepiness, increased drive to sleep,” Dr. Winter says. “That can be a tough thing to distinguish, especially since we often use the word ‘tired’ to describe both.”

What Foods Make You Feel Tired After Eating?

Certain foods or food groups can make it more likely that you’ll feel zonked out after you bite. Some of the most common culinary culprits for feeling sleepy after eating include:

How to Prevent Sleepiness After Eating

A little advanced planning can go a long way to stop post-meal tiredness before it hits. 

Balance Your Plate 

Aim to eat a combination of fiber-rich carbohydrates, proteins, and healthy fats at each meal and snack to help stabilize blood sugar levels, Bannan recommends.

“Including lean protein sources helps maintain satiety, reducing the likelihood of post-meal fatigue,” she says. “High-fiber foods like fruits, vegetables, legumes, and whole grains also promote digestion and help keep you feeling full and energized. This prevents the rapid spikes and crashes in blood sugar that can lead to post-meal fatigue.”

And when possible, aim to spread out your calorie intake throughout the day, rather than relying on, say, one large meal and itty-bitty snacks.

Eat More Energy-Boosting Foods

Certain foods naturally hit the sweet spot and seem to support energy levels more than others, Bannan says. Aim to add one or more of the following to as many meals as possible:

Get Moving

Something as short as a 5- to 15-minute walk can aid in digestion, get blood flowing, and support a steady blood sugar, research suggests. The Peloton App has thousands of workouts starting at just five minutes long to help you move in whatever time you have.

Stay Hydrated 

Studies suggest that dehydration can contribute to fatigue—plus, staying hydrated is essential for your overall health too. Do your best to drink water throughout the day (including before, during, and after each meal) to aid in digestion and maintain even-keeled energy levels. 

As for how much water is enough? There’s no one correct answer, and it varies for each individual, but a rule of thumb to get you started is to divide your body weight in pounds by two, then shoot for that many ounces of H2O each day. Looking for more exact guidance? The US National Academies of Sciences, Engineering, and Medicine recommends a total of about 91 ounces for women and 125 ounces for men a day.

Prioritize Sleep

If you find that you struggle to get 7 or more hours of solid Zzzs, it may be time to brush up on your sleep hygiene. In other words, set up a snooze-friendly bedroom environment and try to carve out enough time from your schedule for enough uninterrupted sleep. The Centers for Disease Control and Prevention (CDC) recommends simple steps for better sleep, such as:

Is It Normal to Feel Tired After Eating?

No need to be alarmed: It’s totally human to feel sleepy after eating sometimes, particularly if you’ve eaten certain foods (like some of the ones mentioned earlier). 

Remember, though, that other factors can contribute, too, such as not eating enough or frequently throughout the day; eating a larger, heavier meal than normal; not sleeping enough at night; or being stressed out, according to Ehsani.

When to Talk to a Healthcare Provider

If you notice that you’re feeling sleepy after eating meals or snacks multiple times per week and it’s potentially impacting your work or life (say, you often feel the urge to nap after lunch rather than attend that 3 PM meeting), it may be wise to consult a registered dietitian, sleep doctor, or your general practitioner. 

Tell your doctor about your symptoms. They may suggest blood work to try to pinpoint any nutrient deficiencies. If your healthcare practitioner recommends diving deeper into the food side, ask for a referral to a dietitian, who will likely ask detailed questions about what you typically eat per day and how much you eat and then provide personalized solutions, Ehsani says. 

The Takeaway

Feeling sleepy after eating is fairly common, but there are steps you can take to avoid post-meal tiredness. What, when, and how much you eat, as well as the medications you’re taking and whether you’re getting enough exercise and sleep can all influence your energy levels after a meal or snack. Taking steps to build and time your meals and snacks wisely, move your body often, and get enough sleep can help you feel like your tank is full (not empty) after eating.