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How to Avoid Drowsiness After Lunch

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

Identify the cause of drowsiness in the afternoon

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Understand that feeling sleepy after lunch is related to digestive problems. The main reason you’re drowsy after lunch is because the food you eat during lunch reduces blood flow to the brain to aid in the digestive process. Your body also releases a small amount of melatonin after lunch, causing your core body temperature to drop around 2-3pm. Melatonin is the hormone that helps you sleep at night. [1]
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Consider how much sleep you get each day. Feeling sluggish after lunch can be worse if you didn’t get enough sleep the night before. Adults need 7-8 hours of sleep per night to function at their best, 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.
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Ask yourself if your eating habits are related to your afternoon sleepiness. Although grogginess after lunch is normal, poor nutrition can make it worse. To find ways to avoid post-lunch drowsiness, consider the following questions:

  • Do I have breakfast every day?
  • Am I eating too many processed and sugary foods?
  • Did I skip meals last night?
  • Am I drinking too much coffee and alcohol?
  • Does breakfast provide enough energy? (not just coffee)
  • Do I exercise regularly?
  • Am I achieving work-life balance?
  • Do I eat healthy during lunch?
    • If the answer is no to any of the above questions, you should rethink your lifestyle to limit post-lunch sleepiness. [2]
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Keep a food diary to record habits that make you sleepy. Whenever you feel sleepy, write down what you ate, whether you exercised before, the quality of your sleep the night before, and any other factors that might be involved. Journal for a week, by the end of the week analyze the recorded data. Find habits that may be causing your sleepiness and avoid them.

Change your eating habits to avoid drowsiness in the afternoon

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Healthy breakfast. Never skip breakfast, because breakfast provides energy for the whole day. Choose healthy foods like whole grain breads and cereals, fruit, and yogurt to provide a steady source of energy for the morning. Eating breakfast helps you reduce cravings for unhealthy foods at noon, and boosts your physical and mental health throughout the day. [3] Good breakfast foods are:

  • Cereal with skim milk and a slice of fresh fruit.
  • Two slices of wholemeal bread with 2 tablespoons peanut butter and a banana.
  • A multi-grain bagel with scrambled eggs, a slice of low-fat cheese, and a glass of orange juice.
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Eat a healthy lunch in place of high-fat foods and fast foods. Most fast food is junk food, which contains a lot of fat, sugar, salt, preservatives and flavorings. [4] Fast food is delicious and makes you feel better, but it provides a lot of calories without nutrients and is a very bad source of energy for the body.

  • Choose fresh salads with lean protein for lunch for enough energy in the afternoon.
  • Drink a cup of green tea with a piece of dark chocolate.
  • If you must buy lunch from a fast food restaurant, choose grilled or smoked items instead of fried foods, and don’t eat fries. [5]
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Always eat whole grains and avoid foods made with processed flour and sugar. Cream puffs, croissants, muffins, and cakes in general are all delicious, including pasta, all of which are foods that make you sluggish. Dr. Gabe Mirkin recommends avoiding cakes, pasta and baked goods if you want to stay awake, as the high flour and sugar content will cause drowsiness. [6] Choosing unprocessed foods over processed or refined foods is a healthy way to make sure you feel better after lunch.
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Eat a lunch that includes complex carbohydrates and is rich in protein. Instead of choosing processed and starchy foods, make sure your lunch is balanced and healthy. Choose a lunch that has vegetables as the main course, and includes a serving of whole grains with lean protein. [7] Plan a high-energy lunch menu with the following foods:

  • Sprouts, green beans, lettuce, broccoli, bitter lettuce, bok choy, seaweed, cabbage, mushrooms, radish, celery, avocado, cucumber, broccoli, cauliflower, bell pepper, squash, zucchini, bamboo shoots, onion, tomato, artichoke, carrot, tapioca, pumpkin and so on. [8]
  • 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 [9]
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Eat less. Eating a lot makes the digestive system work harder, so you will easily feel sleepy. Instead of eating one big lunch, eat several small meals throughout the day. Balance small lunches with mid-morning and mid-afternoon snacks so you’ll get all the calories you need for the day. If you plan to eat several small meals throughout the day, make sure meals are spaced no more than three hours apart. [10]
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Eat a healthy snack mid-afternoon. The mid-afternoon snack should help boost energy instead of suppressing it. Avoid chocolate cravings and opt for a slice of fruit, a few crackers with low-fat string cheese, or a handful of almonds. [11]

Take other measures to avoid midday sleepiness

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Do not drink alcohol or beer with lunch. After a stressful morning at work, you may crave beer or wine at lunch, but this will make you sleepy, so you should avoid drinking alcohol during lunch. Alcohol is a sedative and just one drink will make you feel tired all day. [12]
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Limit drinking coffee after lunch. While coffee is well known for its ability to increase alertness, this effect will fade over time and prompt you to continually increase your coffee intake. It’s not healthy to gradually increase your caffeine dose because you could end up drinking too much coffee, causing you to collapse quickly when its effects wear off, and ultimately risk caffeine addiction.

  • Switch to decaffeinated or decaffeinated beverages to help get you through the afternoon. Filtered water is a great choice as it is needed to keep the body hydrated throughout the day. Another benefit of water is the opportunity to get up from time to time to fetch water.
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Exercise after lunch. After lunch, you should go for a walk and do light exercise. Stroll a few blocks, do some light stretching, use the stairs instead of a mechanical bridge, or hop a few feet in the bathroom – anything you can think of to make it easier. suitable for the situation and work schedule. Light exercise after eating will help blood circulation better and dispel fatigue. [13]
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Drink at least 8-10 glasses of water per day. Drinking plenty of water throughout the day will help keep the body hydrated, and this also reduces the feeling of fatigue after lunch. Always carry a water bottle with you wherever you go.
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    Go to a doctor. If you feel extremely drowsy after lunch, see your doctor. There are a number of conditions that can cause drowsiness, including deficiency of iron or other nutrients, insulin resistance or diabetes, low blood sugar, or other medical problems. Only a doctor can diagnose and treat you.

    • Advice

    • You should find a relaxing and comfortable space to have lunch. Try to leave the office or room for a breath of fresh air. This is not only beneficial for your mind but also your stomach, it will help increase excitement and productivity in the afternoon.
    • While sports drinks can give you an energy boost at first, don’t drink them on a regular basis for an energy boost. Some are high in caffeine and sugar, and none of them are healthy in large amounts, and are not a good source of nutrition 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, rushing lunch will stimulate the body to release unnecessary chemicals and will make you feel tired.
    • Ask your children if they feel well after lunch. If your child (or your child’s teacher) reports feeling lethargic after lunch, you should reevaluate the composition of the lunch, or consider the lunch your child bought from outside. Providing good nutrition for children is very important. Read the Pack Vegetarian Schop Lunches and Pack a Lunch Box articles.
    • This may not be possible with your work hours, but you should plan to take a 15-minute nap or meditate shortly after lunch so you don’t feel drowsy the rest of the time, while also improving your mood. high work productivity. [14]
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    Warning

    • Immune disorders that lead to chronic fatigue like body aches can cause you to take a nap. If the above measures don’t work and you have a generalized illness, consider telling your manager that napping is necessary for that condition. If napping makes you feel better, then that’s the real solution to your problem – far more effective than not taking a nap and trying to work lazily.
    • Consult your doctor before making any major dietary or health decisions.

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

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