Many people have this experience: Even though they slept well last night, exercised regularly, and drank enough water, they were still hit by "strong sleepiness" after lunch. In fact, this may not just be caused by fatigue or the weather, but by "what you eat".
According to a study in the medical journal "eBioMedicine", feeling sleepy during the day may be related to certain molecules in the blood, and these molecules are also present in specific foods. In other words, if you're constantly yawning at your desk, the problem may be your lunch choices.
Research revealed: Two metabolites in the blood are related to "afternoon sleepiness"An American research team analyzed 6,000 subjects and detected 877 metabolic substances related to diet and hormones from blood samples, and used a questionnaire to investigate the frequency of daytime sleepiness. The results found that 7 metabolites are related to daytime sleepiness, among which "Tyramine" and "Sphingomyelin" are most obviously related.
Tyramine is widely found in fermented or mature foods, such as cheese, tofu, pickles, salami, etc.; sphingomyelin is commonly found in eggs, milk and meat. These two substances may interact with neurotransmitters in the body, causing a decrease in energy and alertness.
In contrast, foods rich in Omega-3 and Omega-6 fatty acids, such as salmon, walnuts, flaxseeds, beans and nuts, are less associated with sleepiness and are considered beneficial foods for stabilizing mental and blood sugar levels.
Although current research has not fully explained "why" fermented foods cause drowsiness, nutritionist Scott Keatley believes that the key may be related to nerve conduction in the brain. He pointed out that foods high in tyramine may interfere with the nerve substances serotonin and melatonin that regulate the rhythm of sleep and wakefulness, causing people to feel tired and drowsy.
On the contrary, consuming foods rich in Omega-3 and Omega-6 can help promote the production of melatonin, stabilize the "biological clock", and make sleep quality and daytime mental state more balanced.
Avoid the "nap trap", nutritionists teach you three principlesNutritionist Kelly Gans pointed out that although it may seem reasonable to temporarily quit cheese and switch to salmon, the cause of daytime sleepiness is often not limited to a single food. In addition to dietary content, sleeping habits, fluid intake, stress, physical activity, and medication use all play a role.
Another nutritionist, Jessica Cording, added that keeping blood sugar stable is the key to avoiding afternoon fatigue. It is recommended that each meal include protein, healthy fats and complex carbohydrates, such as chicken breast with quinoa salad, whole wheat bread with avocado and eggs.
In addition, she reminded that lack of water is also one of the causes of burnout. You can eat more foods with high water content, such as watermelon, berries, bell peppers, green peppers, etc., to help maintain the body's water balance.
Lunch portion size is also relevant? Eating too much will make you sleepierKeatley added that if the lunch portion is too large, it will easily cause blood sugar to rise and fall rapidly, making people more likely to feel tired. He suggested that the daytime diet should be based on the principle of "small, frequent meals", focusing on high-protein, dietary fiber-rich carbohydrates, paired with appropriate amounts of healthy fats, such as olive oil or nuts. This can help blood sugar rise steadily, release energy steadily, and avoid energy collapse after meals.
If drowsiness persists, you should seek examination from a professional physician.If you have adjusted your diet and still experience intense drowsiness during the day, nutritionists recommend not to ignore it. You should consult a physician to rule out other possible causes, such as thyroid dysfunction, sleep apnea, or metabolic problems. Remember, not all fermented foods are bad, the key is balance. Choose more natural, not overly processed ingredients, and maintain a stable eating and sleeping rhythm so that your body can be energetic during the day and sleep well at night.