Content

• Steps
• Advice
• Warning

After enjoying a delicious lunch, many people tend to fall into a somewhat lethargic state. That is why Spaniards often take naps. To avoid midday sluggishness, you must pay attention to what you eat and make sure your body is being cared for properly. You can maintain your midday energy by eating healthy foods, getting enough sleep at night, and taking a walk after lunch. Read on to learn how to avoid falling asleep after lunch.

Steps

Method 1 of 3: Identify the cause of midday sleepiness

1. 

   Understand that feeling sleepy after lunch is related to digestive problems. The main reason you get sleepy after lunch is because the food you eat for lunch reduces the amount of blood that goes to the brain to aid digestion. Your body also releases a small amount of melatonin after lunch, causing your central body temperature to drop around 2-3pm. Melatonin is a hormone that helps you sleep at night.

2. 

   
   
   Consider how much time you sleep each day. Feeling lethargic after lunch can be worse if you don't get enough sleep the night before. Adults need 7-8 hours of sleep a night to get the most out of it, so you need to go to bed on time and get enough sleep each night. If you have insomnia, talk to your doctor to find out the cause.

3. 

   
   
   Ask yourself if your eating habits are linked to midday sleepiness. Although lethargy after lunch is normal, if the nutrition is poor, it will be worse. To find ways to avoid falling asleep after lunch, consider the following questions:
   • Do I have breakfast every day?
   • Am I eating too many processed and sugary foods?
   • Did I eat or drink through the speaker the night before?
   • Am I drinking too much coffee and alcohol?
   • Does the breakfast provide enough energy? (not just drinking coffee)
   • How often do I exercise?
   • Do I have a work-life balance?
   • Do I eat healthy at lunch?
     • If the answer to any of these questions is no, then you should reconsider your lifestyle to limit post-lunch drowsiness.

4. 

   
   
   Write food diary to save habits that make you sleepy. Whenever you fall asleep, write down what you ate, did you exercise before, what the quality of your sleep the night before, and any factors that may be involved. Journal for a week, and at the end of the week analyze the data you have recorded. Identify habits that cause drowsiness and avoid them. advertisement

Method 2 of 3: Alter eating habits to avoid midday sleepiness

1. 

   Eat a healthy breakfast. Never skip breakfast, as it energizes the day. Choose healthy foods like whole-grain breads and whole grains, fruits and yogurt to keep your morning energy steady. Breakfast helps you reduce your cravings for unhealthy foods at noon, and increases your physical and mental health throughout the day. Good breakfast foods are:
   • Cereal with skim milk and a slice of fresh fruit.
   • Spread two slices of whole-wheat bread spread with 2 tablespoons of peanut butter and a banana.
   • A multi-grain bagel with scrambled eggs, a slice of low-fat cheese and a glass of orange juice.

2. 

   Have a healthy lunch instead of high-fat and fast foods. Most fast foods are junk foods, and contain a lot of fat, sugar, salt, preservatives and flavorings. Fast food is delicious and makes you feel better, but it provides a lot of calories with a lack of nutrients and is a very bad source of energy for the body.
   • Choose fresh lettuce with lean protein for lunch to have enough energy in the afternoon.
   • Drink a cup of green tea with a piece of dark chocolate.
   • If you have to buy lunch from a fast food store, choose baked or smoked items over fried foods, and don't eat french fries.

3. 

   Always eat whole grains, avoiding flour and processed sugars. Cheesecakes, croissants, muffins and cakes are generally very delicious, including pasta, all of which are foods that make you drowsy. Dr. Gabe Mirkin recommends that you avoid pastries, pastas and baked goods if you want to stay awake, as the high content of flour and sugar will cause drowsiness. Choosing unprocessed over processed or refined foods is a healthy way to make sure you feel better after lunch.

4. 

   Lunch includes complex, protein-rich carbohydrates. Instead of choosing processed and starchy foods, make sure your lunch is balanced and healthy. Choose a veggie lunch as the main course, and include one serving of whole grain with lean protein. Plan a high-energy lunch menu with the following foods:
   • Sprouts, green beans, lettuce, mustard greens, bitter lettuce, bok choy, seaweed, cabbage, mushrooms, radish, celery, avocado, cucumber, broccoli, cauliflower, bell pepper, Pumpkin, zucchini, bamboo shoots, onions, tomatoes, caffeine, carrots, watercress, pumpkin and so on.
   • Whole wheat bread, brown rice, whole wheat pasta, whole wheat crackers, dry wheat (bulgur), quinoa etc.
   • Chickpeas, eggs, chicken breast, tuna, tofu, turkey breast, etc.

5. 

   Eat less. Eating a lot makes the digestive system work harder, so you will be more likely to fall asleep. Instead of eating a big lunch, eat several small meals throughout the day. Balance small lunches with mid-morning and mid-afternoon snacks so you get the calories you need for the day. If you plan to eat several small meals throughout the day, make sure that meals are not more than three hours apart.

6. 

   Eat a healthy mid-afternoon snack. The mid-afternoon snack should help boost energy instead of eliminating it. Avoid the temptation to crave chocolate and opt for a slice of fruit, a few crackers with low-fat string cheese, or a handful of almonds. advertisement

Method 3 of 3: Take other remedies to avoid midday sleepiness

1. 

   Do not drink alcohol or beer with lunch. After a stressful working morning, you may have an urge to drink beer or alcohol at lunch, but this will make you sleepy, so you should avoid drinking alcohol during lunch. Alcohol is a sedative and just one cup can keep you tired all day.

2. 

   Limit coffee intake after lunch. Although coffee is known for its ability to boost alertness, this effect will decrease over time and cause you to constantly increase your coffee consumption. Gradually increasing your caffeine intake is unhealthy because you may end up drinking too much coffee, causing you to collapse quickly when its effects disappear, and ultimately risk caffeine addiction.
   • Switch to caffeinated or decaffeinated beverages to help you get through the afternoon. Water is a great option as it is needed to keep the body hydrated throughout the day. There is another benefit that water brings, that is the opportunity for you to get up from time to time to get water.

3. 

   Do exercise after lunch. After lunch, take a walk and do some light exercise. Stroll through a couple of buildings, do some light stretches, use the stairs instead of the motor bridge, or do a few limbs in the bathroom - anything you can think of to suitable for circumstances and work schedule. Light exercise after eating will help blood circulation better and dispel the fatigue.

4. 

   Drink at least 8-10 glasses of water per day. Drinking plenty of water throughout the day will help your body stay hydrated, and this also reduces the feeling of fatigue after lunch. Always carry a bottle of water with you wherever you go.

5. 

   Seek medical attention. If you feel extremely sleepy after lunch, seek medical attention. There are a number of conditions that can cause drowsiness, including lack of iron or other nutrients, insulin resistance or diabetes, hypoglycemia, or other medical problems. Only a doctor can diagnose and treat you. advertisement

Advice

• Find a relaxing and comfortable space for lunch. Try to leave the office or office room to get some fresh air. This is not only beneficial for the mind but also your stomach, it will help improve your excitement and productivity in the afternoon.
• Although sports drinks can increase energy in the beginning, don't drink them as often as needed for energy. Some are high in caffeine and sugar, and none are healthy in large amounts, and it's not a good source of nutrients for you to depend on.
• Even if you only have 10 minutes to eat, choose nutritious foods. If you are invited to a restaurant, choose foods that are easy to digest.
• Try to eat slowly, and the hasty lunch will stimulate your body to release unnecessary chemicals and will make you feel tired.
• Ask your child if they feel well after lunch. If your child (or your child's teacher) reports feeling lethargic after lunch, you should reassess the composition of the lunch, or consider the lunch your child purchased from outside. Providing good nutrition for children is very important. Read the articles Pack Vegetarian School Lunches and Pack a Lunch Box.
• This may not be possible with your work schedule, but you should plan to take a 15-minute nap or meditate shortly after lunch so you won't feel sleepy for the rest of the time, while lifting high productivity.

Warning

• Immune disorders leading to chronic fatigue such as generalized aches and pains can cause you to take a nap. If none of the above measures have worked and you have generalized aches and pains, consider telling your manager that naps are necessary for the condition. If napping makes you feel better, then it's the real solution to your problem - far more effective than not taking a nap and trying to work lethargically.
• Consult your doctor before making any important dietary or health decisions.