Rebound hypoglycemia is a low blood sugar reading that occurs shortly after eating. This is a big stress to your body, and in response to this stress, your body releases cortisol. Cortisol pulls sugar out of your cells and puts it back into your blood.
This raises your blood sugar. And hopefully alleviates those uncomfortable low blood sugar symptoms. The real problem occurs when this happens daily. Maybe even three or more times a day. It is this chronic release of cortisol that eventually causes fatigue. When your body is consistently releasing cortisol, it is preparing for a stressful event.
Over the long term, daily preparation for these small stresses results in your brain decreasing cortisol production. Nearly half of the food a typical North American eats comes from carbs.
This includes both refined and unrefined carbohydrates. Compare this with our ancestors. Bananas and cookies are both carbohydrate sources. Common knowledge would lead you to believe that bananas are good and cookies are bad. However, in the book Wired To Eat , Robb Wolf cites a study where one participant had a dramatic increase in blood sugar after eating a banana.
Yet when this same participant ate a cookie, his blood sugar readings remained stable. The blood sugar readings in another participant were the exact opposite — low blood sugar readings after eating a banana and high blood sugar readings after eating a cookie. In theory, this individual could be quite healthy if he avoided bananas and ate cookies in moderation, of course.
I know this is an extreme example but it illustrates my point: a personalized approach to nutrition is key. This is normal and it happens to everybody. However, if sleepiness occurs every time after eating and obstructs your ability to function, this may be a concern.
Sleepiness after lunch can also hinder you from doing your work effectively after lunch. When the stomach is full, then sleepiness will occur. This happens to many people. Sleepiness after eating is caused by many factors, such as the type of food you consume, messy sleeping habits, your health condition and so forth.
The body requires energy to function and this energy is obtained through food. The body then breaks down the nutrients from the food in the digestive system to turn it into glucose that will then convert it into energy. Post-eating, the body releases hormones such as amylin, glucagon and cholecystokinin. These hormones increase blood sugar levels, creating a feeling of fullness and producing insulin that will be streamed through cell tissues and provide energy for them.
At the same time, the brain releases serotonin that causes drowsiness. Moreover, food also influences melatonin production in the brain. This is the hormone that is responsible for sleepiness post-meal. Melatonin is created by converting the amino acid tryptophan into serotonin, which then turns into melatonin. The body digests all types of foods in the same way. Some foods can trigger more drowsiness than others. Foods that are rich in protein, such as meat, poultry, eggs, fish, spinach, tofu, cheese and soybeans, contain tryptophan amino acid.
This amino acid is used by the body to produce serotonin, which is responsible for drowsiness. You're probably wondering, "Do carbs make me sleepy? However, the answer is really more nuanced. According to a study in the September issue of Advances in Nutrition , a high carbohydrate diet contributed to more rapid eye movement REM sleep. That's the stage when more dreaming occurs and helps with memory consolidation.
It's not the deepest sleep cycle, however. A high carbohydrate diet is associated with less deep sleep, the researchers found.
Researchers discovered that carbs seem to be utilized during REM sleep. They also found that a high-carb diet helps you fall asleep faster than a low-carb diet. Certain foods, including milk products, fish, fruit and vegetables do show sleep-promoting effects, but the authors said studies have been too short, diverse and small to lead to firm conclusions.
More research is needed with a larger sample size, the authors said. Eating foods like white bread, white rice, regular pasta and even potato chips can make you feel drowsy, says the National Sleep Foundation NSF. That's because simple carbs, not the carbs made from whole grains, cause your blood sugar to spike quickly, followed by a drop that can leave you feeling tired after eating.
That sudden drop in blood sugar is often called a sugar crash. Eating lots of sugar reduces the activity of orexin cells, the NSF says. Orexin cells activate neurons that keep you awake, according to a March article in Frontiers in Endocrinology. This is why a diet high in sugar can leave you feeling tired after eating.
But, sugar can mess with your nighttime sleep habits. Constant spikes in blood sugar can contribute to frequent waking up at night, according to the Advances in Nutrition article.
Eating a diet of whole grains, lean protein and healthy fats helps keep your blood sugar on an even keel, according to Harvard Health Publishing. Read more: List of Healthy Carbs. Carbohydrates are one of three components of your diet. The others are fats and proteins. All three have their roles in a healthy diet, and all three play a role in getting a good night's sleep. Carbs are typically the biggest part of your diet.
Adults should get 45 to 65 percent of their diet from carbs , according to the Dietary Guidelines for Americans. If you eat 1, calories a day, that's to grams per day, or about half your daily diet, says Harvard Health. But, like fats, there are good carbs and bad carbs.
When you get your carbs from whole grains, legumes, nuts, fruits, vegetables and dairy, those are good carbs.
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