Afternoon Sleepiness After Meals: You may have often noticed that while you don't feel sleepy before lunch, people start feeling lethargic and sleepy after lunch. Working in the office can lead to heavy eyes, distracted students, and sometimes even the urge to take a nap. The question is: is this simply due to fatigue, or is there a scientific reason behind it?

Poonam Duneja, senior dietitian at PSRI Hospital in Delhi, told that the main reason for feeling sleepy after lunch is our body clock, or our circadian rhythm. Our body has a 24-hour biological cycle that regulates sleep and wakefulness. Energy levels naturally drop slightly between 1 and 3 pm. This is the time when the body begins to relax. Therefore, people tend to feel lethargic and sleepy after lunch. Even if you haven't eaten much, you may still fall asleep during this time.

According to experts, if you eat a high-carb or heavy diet for lunch, such as rice, bread, fried foods, or sweets, your blood sugar levels rise sharply and then drop suddenly. This fluctuation can cause fatigue and sleepiness. Furthermore, the body requires increased blood flow to digest food, which is directed toward the digestive system. This temporarily reduces the brain's energy levels and can lead to a feeling of lethargy.

One reason for feeling sleepy after lunch is hormonal changes. Insulin levels increase after eating, which leads to increased release of an amino acid called tryptophan to the brain. Tryptophan helps produce hormones like serotonin and melatonin, which are associated with sleep and relaxation. This is why the body begins to relax after a heavy meal. Feeling sleepy after lunch is a normal biological process and is not a problem.

Now the question is how to control it? The dietitian advised that lunch should be light and balanced. Include protein, fiber, and green vegetables in your meal. Avoid excessive carbohydrates and sugary foods. Furthermore, taking a light walk for 10 to 15 minutes after lunch improves blood circulation and reduces drowsiness. Drinking plenty of water and getting a full night's sleep are also essential, as lack of sleep can increase drowsiness during the day.

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