Safe to assume that satiety behaviour and its behavioural sequence comes with fulfilling metabolic needs. Nutritional satisfaction often evokes emotional happiness and physical sleepiness. Feeding might induce sleep because sleep is essential for metabolic processes after full feeding. Experiencing post-prandial fatigue and poor mental performance is common after ingestion of a large meal. The source of calories seems to play a role as an alert sign to be lower after ingesting a high fat/low carbohydrate meal than a low-fat/high carbohydrate meal.
Eat little, often and balanced meal
Instead of eating big meals, eat tiny meals and snacks every few hours to keep up energy levels. A piece of fruit or some nuts should be enough to excite an energy dip. Choose a balanced diet with carbohydrates, protein and good fat to your meals, which will help your body prevent the “fatigue” feeling after meals. Eating style with a proprietary blend of herb or spices also can improve your digestion and metabolism rate. For example, fenugreek which can be found in XTEN, could help to enhance your focus and reduce the rate of feeling crashing throughout your day.
Sleep right, feel right.
A person who gets enough sleep at night is less likely to experience a significant post-lunch energy depletion. Take a short nap, at least 5-15 mins during the daytime. Most adults need 7-9 hours of sleep to replenish their cognitive and physiological abilities.
Exercise regularly, go for a walk.
Have light exercise during the day, especially after eating, can help people feel less tired. You can do a simple activity such as sitting straight and stretching your back for a few minutes or having a short distance walk in your office or home. Not only will exercise initiate blood flowing in your body, but it will also improve digestion and reduces blood sugar levels. If you’re exercising outdoors, the light from the sun will naturally help you feel more energized with light exposure and some vitamin D.
Try bright-light therapy
Lights from electronics could stimulate the brain and keeping you awake. Avoid bright lighting before bedtime, and keep the bedroom dark. Exposure to bright light with caffeine can be a way to get energized and fight the natural afternoon slump. If the sleepiness starts to reach you, quickly open those windows in your office or get outside to get energized.
Drink more water
Lack of water or dehydration can make you feel tired, and you might already be experiencing it in the afternoon. If you’re not a fan of drinking plain water, try to add more water-filled food into your lunch meal like fruits, vegetables, skim/soy milk and soups.