Feeling sleepy after lunch? Dietitian reveals how to get your energy back
Simple dietary tips can help beat afternoon fatigue (Photo: Freepik)
Afternoon fatigue is familiar to almost everyone: concentration drops, and productivity sharply decreases. Following simple dietary rules can help refresh the body and restore mental clarity without unnecessary stimulants, according to Real Simple.
How to overcome afternoon sleepiness
Dietitian Leigh Cotton says that the afternoon slump is largely related to how and when you eat during the day. Regular and balanced meals help stabilize blood sugar levels.
Energy levels and concentration can drop when the body does not receive enough “fuel.” Start your day with breakfast and eat regularly to maintain blood sugar levels and energy.
Preventing afternoon sleepiness also depends on the quality of food, not just quantity. Nutrient-rich foods contain more vitamins and minerals. These foods provide the body with energy and essential nutrients.
Plan balanced breakfast and lunch meals that include protein, fiber-rich carbohydrates, and healthy fats. Protein and fat slow digestion, while fiber helps prevent sharp spikes and drops in blood glucose. This leads to more stable energy instead of a midday crash.
It is important to note that skipping meals lowers blood sugar, which contributes to fatigue, irritability, and poor concentration.
In general, aim for about 30 g of high-quality protein per meal, such as lean beef, dairy products, and eggs, throughout the day.
Other tips to fight fatigue
In addition to skipping meals or poor nutrition, there are other factors that worsen daytime sleepiness, such as poor sleep, lack of movement, and dehydration. Below are several ways to maintain stable energy levels throughout the day.
Drink more water
Dehydration can increase fatigue, reduce energy levels, worsen concentration, and negatively affect mood.
Water not only supports the body but also improves nutrient absorption. As a general rule, aim to drink 8 to 10 glasses of water per day.
Exercise
Movement can help reduce afternoon sleepiness if done regularly. Aim for moderate or vigorous physical activity such as walking or cycling for at least 150 minutes per week to boost energy, improve circulation, and strengthen the immune response.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
