It’s common to feel tired after a big meal, but what about when you thought you were eating something healthy and still felt tired? It turns out that some foods we wouldn’t normally think of can make us tired. We asked Pamela Peeke, M. D. , who wrote The Hunger Fix: The Three-Stage Hunger and Recovery Plan for Overeating and Food Addiction, about these things that drain your energy that you might not be aware of. Here, some items you might want to reconsider if you need to keep your energy up.
Yes, the carbs give you a boost of energy, but Dr. Peeke. Same goes for white bread, pastries, muffins, and processed foods. “Their high flour and sugar content will bring on drowsiness,” she says.
Bananas are well-known for being rich in potassium, which helps with nerve function and heart health. But bananas are also high in magnesium, an essential mineral for the body that also aids sleep. Mark Hyman, M. D. , founder of the UltraWellness Center, calls magnesium the “relaxation mineral. “.
Salmon is well known as a superfood – it’s packed with protein, omega-3 fatty acids, and various vitamins and minerals However, there’s a common belief that eating salmon can actually make you feel sleepy and lethargic Is there any truth to this claim? Let’s take a look at the science behind it.
Why Do Some People Feel Tired After Eating Salmon?
Having salmon may make some people feel sleepy for a few different reasons:
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High Fat Content – Salmon is high in healthy fats like omega-3s. High fat foods take more energy to digest, which can result in fatigue as your body directs blood flow to the gut to aid digestion
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Vitamin B6 – Salmon is very high in vitamin B6 which is directly involved in the synthesis of melatonin – the main sleep hormone. Consuming lots of vitamin B6 may boost melatonin production and make you feel sleepier.
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Tryptophan – Salmon contains tryptophan, an amino acid that can increase serotonin levels in the brain and promote feelings of relaxation and sleepiness.
So in theory, the high amounts of fat, vitamin B6, and tryptophan in salmon provide the right cocktail of compounds to potentially induce drowsiness after eating it. But does this really happen in practice?
Does Science Support the Sleepy Salmon Myth?
Salmon’s ability to make people sleepy makes sense in theory, but scientific research has shown mixed results:
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Some small studies have shown increased serotonin levels and self-reported fatigue after consuming salmon or fish oil capsules high in omega-3s.
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Larger reviews that looked at many studies, though, found that eating fish or omega-3s didn’t have a consistent effect on the quality or length of sleep.
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Research on vitamin B6 is also inconsistent, with some studies linking high intakes to better sleep but others showing no benefits.
So while salmon contains compounds that should promote sleepiness, science has yet to definitively prove this effect. There are a few potential reasons why:
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Overall Diet – Salmon’s effects likely depend on your overall diet. If you eat other foods high in tryptophan or vitamin B6, salmon may not have an added impact.
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Individual Differences – People have varying sensitivities to compounds like tryptophan. Salmon may induce drowsiness in some but have no effect in others.
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Meal Timing – Eating salmon at dinnertime may promote sleep, while having it for breakfast or lunch would not have the same effect.
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Serving Size – Larger portions of salmon would provide a bigger dose of sleep-promoting nutrients than a small serving.
Tips on Salmon Consumption and Sleepiness
Based on current evidence, here are some tips on eating salmon if excessive daytime sleepiness is a concern:
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Enjoy reasonable serving sizes of salmon, around 4-6 oz. This provides health benefits without overdoing it on fat, vitamin B6, etc.
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Avoid pairing salmon with additional high-fat, high-carb sides like bread or potatoes. This combination can further increase drowsiness.
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Eat salmon earlier in the day if possible, and opt for lighter, low-fat proteins at night.
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If having salmon for dinner, allow 2-3 hours before bedtime to digest. Choosing meat or poultry at night may be better for those sensitive to sleepiness.
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Pay attention to your own response. If salmon consistently makes you feel tired, listen to your body and adjust intake accordingly.
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Discuss any concerns with your doctor, especially if excessive daytime sleepiness persists. There may be an underlying medical issue.
The Bottom Line
So what’s the verdict – does salmon really induce sleepiness? The evidence is still unclear. While some people clearly experience drowsiness after salmon, for others it has no discernible impact on sleep quality or duration.
As with many things in nutrition, responses are highly individual. The best approach is to pay attention to your own experiences. Salmon can still be enjoyed in moderation as part of a healthy diet. Just be cognizant of portion sizes, meal timing, and your body’s signals.
With a balanced diet and healthy sleep habits, salmon can provide great health benefits. But if lethargy is a problem, limiting salmon intake at certain meals or times of day may be prudent. Achieving optimal sleep and energy levels requires an understanding of your own nutritional needs.
Red meatRed meat does give you iron, which is an energy booster, but it also has a high level of fat. High-fat meats, whole dairy products, pizza, and creamy gravies and sauces can make you feel weighed down after eating them. “That’s because fats are more difficult for the body to break down and require a more elaborate process than other nutrients,” says Dr. Peeke. “Because of this, your body sends more energy to the source of digestion, leaving you feeling zapped.”
Cherry juice naturally contains melatonin, a hormone that is known to help people sleep better. This is great for the evening, but not during the day. “Eating cherries on a regular basis can even help you get back to your normal sleep cycle and keep your body’s circadian rhythms in check,” says Dr. Peeke. Another popular drink is tart cherry juice. A small study found that adults with chronic insomnia who drank a cup of tart cherry juice twice a day felt some relief from how bad their insomnia was.
Salmon is a great source of protein and good-for-you Omega-3 fatty acids. Vitamin B6 is found in high amounts in salmon and some other fish, like halibut. The body uses this vitamin to make melatonin, which is the sleep hormone. Peeke. “If someone is naturally low on energy and wants to stay alert and at their best, they should eat salmon at night, when its calming effects can be most useful.” The same goes for halibut. “.
Believe it or not, “lettuce has sedative properties that affect your brain in a similar way to opioids,” says Dr. Peeke. The sedative substance is calledlactucin, which has been shown instudies on mice to have a calming and pain-relieving effect.
A word about turkey
Weve all heard that turkey makes you tired because its loaded with Tryptophan. “Tryptophan is a precursor to serotonin, which is a mood-altering chemical that helps people relax and sleep,” says Dr. Peeke. However, its not the Tryptophan that makes you tired. Its combining Tryptophan with carbohydrates that does it, according to Dr. Peeke. When you think about Thanksgiving dinner, “it’s not the turkey thats causing Thanksgiving sleepiness,” says Dr, Peeke. “It’s the turkey plus the cranberries, rolls, and pie!” She also says that turkey has a little less tryptophan than chicken. So now you know.
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What Eating Salmon Every Day Does To Your Body
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