A Certified Diabetes Care and Educator Specialist Weighs In
You ate a delicious meal and now you feel tired and sluggish. Your mom was diagnosed with type 2 diabetes, and you are wondering if falling asleep after eating is a sign of diabetes. Falling asleep after eating is known as postprandial somnolence. It is not a specific sign of diabetes. It can be associated with the food you eat, medical conditions, and brain function. Let’s explore further.
Are you new around here? Welcome! I’m Lorena – I’m a registered dietitian nutritionist and certified diabetes care and educator specialist. I work with persons with pre-diabetes and diabetes, helping them to manage their diabetes and reach their health goals. Do you need help? Sign HERE for an upcoming program about diabetes titled On the Plate! Eating to Keep your Blood Sugar in Check. We don’t share your email and we will only email you to notify you about the program.
What causes you to fall asleep after eating?
Postprandial somnolence is a state used to describe the feeling of drowsiness or sleepiness following a meal, usually a heavy meal.
It is common to think that after eating, your body sends more blood to the digestive system to break down the food, causing a decrease in blood flow to the brain. The brain receives less blood, which can make you feel tired or sleepy.
This myth was debunked in a study published in the Journal Medical Hypothesis in 2004. The authors explained that there is no change of blood flow to the brain in the common carotid artery after eating.
Instead, they offer another explanation.
Orexins: What are they and how they control your sleep
Orexins are neuropeptides produced in the hypothalamus in the brain. Orexins play a role in sleep, energy metabolism, and mood. When we eat, orexin is inhibited, which causes you to become sleepy.
Persons with excessive daytime sleepiness, narcolepsy (severe and persistent drowsiness) and other sleep disorders have an 85-95% reduction in the number of neurons that produce orexins.
Melatonin: the sleep aid
Eating stimulates melatonin, which is produced in the gut, and melatonin will make you sleepy.
The authors of the study believe that orexins, melatonin, and central vagal activation make you feel drowsy after you eat a meal.
Does what you eat make you sleepy?
In a very small study of men without diabetes, they were given a high-carbohydrate meal and a high-fat meal. In this study, participants were sleepier after the high-carbohydrate meal as compared to the high-fat meal.
In another study, 21 healthy men received two liquid breakfasts, one with high protein/low carbohydrate and the other with low protein/high carbohydrate on separate days. The men reported feeling less sleepy 3-4 hours after drinking the high protein/low carbohydrate beverage compared to the low protein/high carbohydrate beverage.
These are very small studies and we can’t draw conclusions. Let’s examine further.
Does turkey and milk promote sleep?
There was a theory that protein foods such as milk, turkey, and eggs contain tryptophan which increase serotonin. Eating foods with carbohydrates can increase the production of serotonin. Serotonin increases sleepiness.
This theory does not explain:
- Why fatty meals make people sleepier than meals that have carbohydrate
- Why meals with protein reduce tryptophan in the brain and are not that much different from meals with carbohydrate in making people sleepy
The authors offer this explanation: Tryptophan and serotonin do not cause sleepiness. Instead, they propose that neuropeptides or satiety signals activate sleep centers in the brain to provoke sleepiness.
How do I know if I have diabetes?
Diabetes is a chronic disease that affects how your body uses blood sugar (glucose). Glucose is the main source of energy for your body’s cells. To use glucose, your body needs a hormone called insulin. Insulin is produced by the pancreas, a gland behind your stomach. When you eat, your pancreas releases insulin into your bloodstream to help your body use or store the glucose.
In people with diabetes, their body either doesn’t produce enough insulin or can’t use the insulin it produces effectively. This causes glucose to build up in the blood, leading to high blood sugar levels. Over time, high blood sugar levels can cause damage to your nerves, blood vessels, and organs, leading to serious health problems.
The only way to know if you have diabetes is to have a blood test. There are two common tests that your doctor will confirm if you have diabetes or prediabetes. There are no symptoms.
Prediabetes means that you are at risk of developing diabetes. Your blood glucose is high, but not high enough to be diagnosed as diabetes. You need to have a blood test to be diagnosed with prediabetes. The good news is that exercise, good nutrition and a small amount of weight loss if you need it can help your reverse prediabetes.
- Fasting plasma glucose test (you need to fast at least 8 hours)
- Normal value 99mg/dl or below
- Prediabetes 100-125mg/dl
- Diabetes 126mg/dl or above
- A1C (average blood test for 2 months)
- Normal value – below 5.7%
- Prediabetes – 5.7-6.4%
- Diabetes – 6.5% or above
The link between feeling sleepy and diabetes
If you are feeling tired and sleepy, it may be a symptom that you have diabetes, and your blood glucose or blood sugar is high. You may also have other symptoms.
The symptoms of diabetes can vary from person to person, but some common symptoms include:
- Frequent urination
- Excessive thirst
- Extreme hunger
- Fatigue
- Blurred vision
- Slow-healing sores or cuts
- Tingling or numbness in the hands or feet
- Unexplained weight loss
If you are experiencing any of these symptoms, it is important to see a doctor for an evaluation. Early diagnosis and treatment of diabetes can help prevent or delay serious health problems.
Are you falling asleep after eating a sign of diabetes or a sign that your blood sugar is too high?
If you don’t have diabetes, your blood glucose (blood sugar) will rise after eating but it will not exceed 140 mg/dl.
If you have prediabetes, your blood sugar is high but not high enough to be diagnosed as diabetes, or you have diabetes, your blood glucose will exceed over 140mg/dl.
One symptom of high blood sugar is tiredness or extreme fatigue.
Research on the connection between sleep disorders and diabetes
Every now and then, you may have a bad night’s sleep. Did you know that frequent lack of sleep or disrupted sleep has been associated with:
- Obesity
- Insulin resistance (when your cells in your muscles, fat and liver don’t respond to insulin properly and the body has to make more insulin in order for the body to store glucose (sugar) in the cells and prevent high blood sugar)
- Type 2 diabetes
Sleep is very important for good health. The quantity and quality of sleep can predict the risk of the development of type 2 diabetes. For example:
- Short duration of sleep
- Long duration of sleep
- Difficulty in falling asleep
- Difficulty in staying asleep
Sleep apnea is a condition when breathing stops and restarts when you sleep. Children and adults may experience sleep apnea. Sleep disturbances may affect blood glucose. Persons with diabetes who have sleep apnea may also have high blood glucose. In this study, persons with diabetes and sleep apnea who treated their sleep apnea had a reduction in their blood glucose.
How to Prevent Type 2 Diabetes
If you are at risk of developing diabetes, there are steps you can take to prevent the disease. Some of these steps include:
- Eating a diet that includes:
- Fruits, vegetables, legumes, nuts, whole grains, dairy, seafood, and lean meats,
- Exercising regularly
- Maintaining a healthy weight
- Getting adequate sleep
- Quitting smoking
- Managing stress
By making these lifestyle changes, you can help prevent or delay serious health problems associated with diabetes.
Other Causes of Postprandial Somnolence (Falling asleep after eating)
Some other factors that can contribute to postprandial somnolence include:
- Eating a large meal
- Alcohol consumption
- Certain medications
- Lack of sleep
- Underlying medical conditions
If you are experiencing frequent postprandial somnolence, it is important to talk to your doctor if the symptoms persist.
When to See a Doctor
If you are experiencing symptoms of diabetes, sleep disorder, or postprandial somnolence, it is important to see a doctor for an evaluation. Early diagnosis and treatment can help prevent or delay serious health problems.
If you are at risk of developing diabetes, making lifestyle changes can help prevent or delay the condition. It is important to take action to protect your health.
If you have been diagnosed with diabetes, it is important to see your doctor regularly to monitor your blood sugar levels and manage the disease.
Sign HERE for an upcoming program about diabetes titled, On the Plate! Eating to Keep your Blood Sugar in Check. We don’t share your email and we will only email you to notify you about the program.
