Food Coma

A food coma means a short-term increase in sleepiness and sluggishness after eating a meal. Sleep tests show sleepiness rises after meals, usually peaking one to two hours afterward. The effect is stronger after larger, higher-energy meals, and then fades. The medical term for a food coma is postprandial somnolence.

• “Post” means after.
• “Prandial” refers to eating a meal.
• “Somnolence” means drowsiness or sleepiness.

Postprandial somnolence means a state of drowsiness or sleepiness after eating a meal. You may also see the term postprandial dip.

Postprandial somnolence (pronounced “post-pran-dee-uhl” “saam-nuh-luhns”) can affect your ability to get things done. You may notice your mind doesn’t think as clearly. You may have trouble performing tasks that require sharp mental focus. This may include things like taking a test or driving a car. Most people have felt this short-lived experience. Thankfully, a food coma doesn’t usually cause any major health issues.

Symptoms of a food coma

With postprandial sleepiness, you may become noticeably more tired after eating. The condition can develop anywhere from 30 minutes to four hours after a meal. With the tiredness, you may feel your mental alertness drop off. You may have a harder time completing certain tasks.

What causes a food coma?

At one time, researchers believed that blood flowing away from your brain after a meal led to a food coma. Now, they know this isn’t accurate. Multiple factors can cause postprandial somnolence:

• Signals from your gut
• Changes in blood metabolites, like glucose and amino acids
• Shifts in your brain’s arousal pathways

Your body clock also has an early afternoon dip that can make you feel sleepier.

Risk factors

The risk of postprandial somnolence is greater in:

• Night-shift workers
• Young adults who haven’t gotten a lot of sleep
• People age 65 and older (especially with other medical conditions)

Food comas are also more likely to occur in people with certain health conditions, including:

• Type 2 diabetes
• Overweight
• Obesity
• Metabolic syndrome
• Sleep disorders
• Depression

Medicines that can worsen after-meal drowsiness include:

• Sedatives for sleep or anxiety, like benzodiazepines and Z-drugs
• Sedating antidepressants
• Antipsychotics
• Sedating antihistamines
• Gabapentinoids
• Opioids
• Some blood pressure medicines, like beta-blockers and alpha-blockers

Talk to your healthcare provider about your medications if you’re concerned about feeling sleepy after meals.

Complications of postprandial somnolence

Most of the time, a food coma will pass quickly and not lead to any issues. But the condition can be a problem for many different types of workers. Office workers may fall asleep at their desks after lunch. It can also affect their work performance.

A food coma can have a more serious effect on people who drive or work with heavy machinery. They run the risk of experiencing accidents and injuries.

Do not drive or operate machinery if you feel sleepy after a meal. Pull over, take a short nap or delay the task until you’re alert.

How doctors diagnose a food coma

Most of the time, you won’t see a doctor for a food coma. The condition will pass without the need for treatment.

But you should see a provider if you have:

• Frequent or severe daytime sleepiness
• Loud snoring or breathing pauses
• Dizziness or fainting after meals
• Shakiness, sweating or confusion a few hours after eating
• Symptoms of diabetes, like thirst, frequent urination or blurred vision

A provider will perform a physical exam and ask about your symptoms. They’ll also want to know about your eating habits, including:

• What you eat
• When you eat
• How much you eat

They may also test your level of fatigue using a screening tool like the Epworth Sleepiness Scale (ESS). This test can help your provider figure out how daytime sleepiness is affecting you.

How to wake up from a food coma

Once you’re in a food coma, it can be hard to get out of the afternoon slump. Treatment for postprandial somnolence usually isn’t necessary. If it’s having a great effect on your life, your healthcare provider may suggest:

• Eating smaller, balanced meals that prioritize protein, fiber and lower-GI carbohydrates
• Limiting alcohol at lunch
• Taking a 10- to 30-minute walk after eating
• Taking a 20-minute nap when possible

How long can you be in a food coma?

Sleepiness often starts 30 minutes to two hours after a meal. The condition can last up to three to four hours.

What can I expect if I have this condition?

Most often, a food coma won’t have any long-term or serious effects on your health. These periods of tiredness usually pass within a few hours of eating. If you have excessive daytime sleepiness, talk to a healthcare provider. They can offer treatment options that may work for you.

How to avoid postprandial somnolence

Western-style eating patterns are linked with poorer sleep and more daytime sleepiness. These include:

• Foods high in saturated fat
• Refined grains/sugars
• Processed meats

Plant-forward, Mediterranean-style eating patterns are linked with better sleep and less excessive daytime sleepiness (EDS). These include:

• Fiber
• Fruits/vegetables
• Whole grains
• Unsaturated fats

Is a food coma a sign of diabetes?

Not by itself. Occasional post-meal sleepiness is common. If it’s frequent or you also have symptoms of diabetes (or signs of reactive hypoglycemia or postprandial hypotension), talk with a healthcare provider about screening. For example, A1c and, sometimes, an oral glucose tolerance test.