Feeling sleepy after after breakfast often happens to almost everyone. This drowsiness is also coming with fatigue, which can disturb your daily activities. If it occurs to you, doesn’t mean breakfast is unhealthy, there’s many reason why we feeling sleepy after breakfast.
Benefits breakfast for our health
Although many people feel that breakfast makes feel sleepy, eating it every morning is actually beneficial for your body’s health.
According to a study, regular breakfast was found to reduce stress and depression levels. In fact, breakfast also meets about 15-30 percent of your daily nutritional needs.
If you miss breakfast, chances are that your body will feel weaker because you are hungry. As a result, you increase the portion of your lunch more to cover the hunger and make you gain weight.
Why we feeling sleepy after breakfast?
Behind story of this post is because most of parent complaint that their children always got sleepy in class.
The drowsiness that occurs after eating can be caused by many factors, including consumption of certain foods or drinks and lifestyle or habits that are often practiced. To prevent this condition that often interferes with everyday life, you need to know the cause first.
Various Factors That Cause Drowsiness After Eating
There are various factors known to trigger drowsiness after eating, including:
1. The influence of hormones during the digestive process
The food and drink that you consume will be digested by the stomach and intestines. During the digestion process, the body releases certain hormones such as serotonin and melatonin. The increase in these two hormones can cause drowsiness after you eat.
2. Changes in blood flow in the brain
Apart from hormonal factors, changes in blood flow to the brain that occur after eating are also often cited as the cause of the phenomenon of drowsiness after eating.
After eating, more blood flow will be diverted to the digestive tract so that the body can process and absorb energy and nutrients from the food or drink consumed.
When this happens, the blood flow to the brain will be slightly reduced and cause you to yawn frequently and drowsiness in order to meet the oxygen needs of the brain. This is normal and usually lasts only a short time. However, this theory still needs further investigation.
3. Lack of sleep
When you don’t get enough sleep, your body feels tired and you feel hungry easily. This can make you eat or snack more, so that you will feel more drowsy.
Also this reason if very relatable with reason why mostly teenager in school got sleepy in class. You can not blame 100% because it’s breakfast, but in modern technology smartphone cause sleep problem.
Therefore, to prevent this, try to get enough sleep every night at least 7-9 hours, reduce or stop the habit of staying up late, exercise regularly, and avoid stress.
4. Lack of exercise
Exercise affects the strength and endurance, as well as the work efficiency of the cardiovascular system. If you rarely exercise, your body will feel tired easily. This is also one of the triggers for the appearance of drowsiness after eating.
To be more fit, you can try to spend more time exercising, such as walking around the yard, going up and down stairs, or yoga. Whatever your choice of exercise, do it regularly and regularly for at least 15 minutes every day.
5. Health problems
Certain health conditions or disorders can make you tired easily, including more easily drowsy after activity and after eating or even drowsiness all the time.
Certain health problems that can cause drowsiness after eating include diabetes, anemia, hypothyroidism, food intolerance, and sleep apnea.
Therefore, immediately consult a doctor if you are often sleepy, because it could be a sign of a health problem that needs to be treated.
Apart from some of the causes above, there are also several other factors that can cause you to feel drowsy after eating, such as skipping breakfast, lack of iron intake, drinking less water, and eating fast food frequently.
Foods and Drinks That Can Make you Sleepy
Although all food is digested the same way, not all food affects the body in the same way. The reason is, there are several types of food that actually make it easier for you to feel sleepy after eating them.
These types of foods that can make you easy sleepy is generally contain high protein, such as eggs, spinach, tofu, cheese, soybeans, and fish that contain the amino acid tryptophan. The amino acid tryptophan is used by the body to produce serotonin, which plays a major role in drowsiness.
In addition to the things mentioned above, the following types of food and drinks can also cause drowsiness after eating:
No much people know that bananas can make our body sleepy. It’s because of their potassium and magnesium content, which relaxes muscles, so that the body will feel more relaxed and trigger drowsiness.
But it doesn’t mean banana is not recommended for breakfast. This fruit is very healthy but if you got problem with sleepy after breakfast, than you should try menu that our recommended bellow after this section.
Cherries are a natural source of melatonin, which is very high, so it can make you sleepy easily. If you want to eat cherries, you should eat them after dinner and as much as possible avoid consuming them during the day.
3. Energy drink
Maybe many think that energy drinks can make you more energized and stay awake, when in fact most energy drinks are made from caffeine, essential amino acids, and high sugar levels.
At first, this type of drink may increase the energy in your body. However, this effect is only temporary and can actually make you feel tired and sleepy afterward.
4. Herbal tea
One of the herbal teas, namely chamomile, contains an antioxidant substance called apigenin. In the brain, epigenin triggers a brain response that can make you feel calmer. This is what then causes you to feel sleepy after drinking it.
Apart from chamomile, lavender herbal tea can also cause drowsiness. This is because its soothing aroma.
5. Alcoholic beverages
Many people drink beer, wine, or other alcoholic beverages to help them fall asleep fast and soundly. Alcohol may help relax your body and make it easier to sleep, but it can easily interfere with your sleep and cause you to feel tired or unrefreshed when you wake up.
In addition, alcoholic drinks are also bad for health. Consuming too much alcohol will increase the risk of liver problems, cancer, stroke, heart problems, and mental disorders.
In general, after eating sleepiness is a normal thing to happen. If you experience it frequently, you may be able to change your diet and lead a healthier lifestyle.
However, if the complaints after eating drowsiness still appear even though you have changed your diet or exercised frequently, especially if the drowsiness complaint that you feel is so severe that you find it difficult to move, try to consult a doctor.
3 Healthy Breakfast Menu Anti-Sleepy
Choosing the right breakfast menu is also important so you don’t get sleepy and tired when on the move.
Therefore, there are several types of food that you can choose as a healthier and more powerful morning meal.
Who says breakfast only makes you sleepy and feel even weaker? In fact, choosing a healthy breakfast menu is as important as meeting daily nutritional needs so you don’t feel sleepy and energized throughout the day.
Here are some menu options for a fresher and healthier morning.
1. Avocado sandwich
One breakfast menu that might help you avoid getting sleepy is an avocado sandwich.
Avocado is known as a super-food that contains vitamins, minerals, and fats that provide energy for you throughout the day. In addition, avocado is also rich in fiber, which helps keep blood sugar in balance.
- 4 sheets of sourdough or whole wheat bread
- 4 pieces of black pepper bacon
- 1/2 avocado, crushed
- 1 red onion, sliced
- Mozzarella cheese (Optional)
How to make:
- Grease the four loaves with butter
- Place the crushed avocado on the greased bread
- Sprinkle the bread with the shallot slices
- Cut the bacon into 4 pieces. Place on top of the avocado
- Sprinkle the bread with mozzarella cheese and cup the bread
- Serve with mayo sauce or lime juice according to taste
2. Stir Fry Spinach and eggs
Besides avocado, that sauteed spinach and eggs is a breakfast menu that doesn’t make you sleepy.
Spinach is a vegetable that is a source of vitamin C, folate and iron. In addition, eggs are also a source of protein, so that when combined into a fairly healthy breakfast.
- 2 bunches of spinach
- 1 egg
- Red onion and garlic to taste
- 1 tomato
- Sugar and salt to taste
How to make:
- Start by washing the spinach that has been weeded
- Slice shallots, garlic, and tomatoes
- Heat the skillet and fry the eggs for a few moments
- Scramble the eggs. After clumping, enter the sliced spices
- Add sugar and salt. Stir until fragrant and add the spinach
- Stir the spinach and eggs until wilted
- Taste and serve warm
3. Dates Milk
Although the taste is very sweet, dates are also a menu of choice that may not make you sleepy and tired all day long. This is because dates are foods that are rich in calcium, phosphorus, potassium, zinc and iron.
For full detail benefit of dates milk we had interesting post that you can follow in here
- 10 dates
- 1/2 cup of liquid milk or UHT
- Enough water
- Ice cubes as needed
- How to make:
Combine all ingredients and ice cubes in a blender container
Turn on the blender on medium power and wait for it to combine
If the ingredients are mixed, pour the juice into a glass
Enjoy date milk juice when it is cold
With the three breakfast menus above, you don’t need to worry anymore because this one menu is designed to keep you energized and not sleepy all day long.