Have you ever experienced this: after a hearty meal you feel drowsy, as if intoxicated. This phenomenon is called "postprandial somnolence" (literally "meal drunkenness"), specifically referring to the symptom of drowsiness and sleepiness after eating, also known as "postprandial fatigue." What effects does "meal drunkenness" have on the body, how does it arise, and can it be prevented?

"Meal drunkenness" is related to three aspects

Related to blood circulation

After eating, in order to better digest and absorb food, blood in the body is redistributed, with a larger volume shunted through the circulation to the digestive system, especially the stomach. This redistribution of blood can lead to a relative reduction in cerebral blood flow, causing transient cerebral ischemia and producing symptoms such as drowsiness.

Related to metabolic changes

The relationship between “postprandial somnolence” and metabolic changes is reflected first in hormonal regulation. After eating, the body secretes hormones such as cholecystokinin to promote digestion and absorption; cholecystokinin is an enteroendocrine peptide hormone that, as a “satiety signal,” can activate brain regions responsible for sleep (such as the hypothalamus), producing a feeling of drowsiness. Second, it is reflected in blood glucose changes. After eating, a large amount of glucose is broken down into the bloodstream, causing blood glucose levels to rise and thereby stimulating increased insulin secretion; insulin helps cells absorb glucose, causing blood glucose levels to fall; if blood glucose falls too quickly, a “postprandial somnolence” phenomenon occurs, manifested as transient fatigue or drowsiness. This phenomenon is more pronounced after intake of large amounts of carbohydrates. It should be noted that patients with diabetes, due to abnormal glucose metabolism, are more prone to blood glucose fluctuations, which exacerbate “postprandial somnolence.”

Related to the parasympathetic nervous system

The parasympathetic nervous system is mainly responsible for maintaining physiological balance at rest; its functions include enhancing gastrointestinal activity and promoting digestive gland secretion. Therefore, it exerts regulatory effects on the digestive system. After eating, parasympathetic activity increases, which can promote digestion and absorption of food, leading to slowed heart rate and lowered blood pressure. At the same time, activation of the parasympathetic nervous system leads the body into a “rest state,” reducing the activity of the brain and other organs, thereby producing drowsiness and the “postprandial somnolence” phenomenon.

In addition, “postprandial somnolence” shares many symptomatic similarities with auto-brewery syndrome, and whether their pathogenic mechanisms overlap requires further research and investigation.

“Postprandial somnolence” affects health

The phenomenon of "postprandial somnolence" is common and has widespread effects: it can reduce learning and work efficiency, increase financial and psychological stress; lead to a decline in quality of life, reduced social interaction, and lower well-being; pose safety risks for people who drive or operate machinery; and may also signal health problems such as heart disease or diabetes, which in severe cases can be life-threatening.

Therefore, effectively preventing "postprandial somnolence" and enjoying a more energetic daily life is of important significance for our health.

Balanced diet, balanced nutrition

Preventing "postprandial somnolence" requires attention to diet. Avoid overeating, especially foods high in carbohydrates and fats, to reduce the burden on the digestive system; choose food types carefully, balance nutrition, and ensure sufficient protein, fiber, and healthy fats in the diet; modestly increase intake of vegetables and fruits, which can increase satiety while controlling energy intake; adopt smaller, more frequent meals to reduce the amount eaten at one time, which helps maintain stable blood glucose levels and reduce drowsiness caused by sudden rises or drops in blood glucose.

In addition, adequate water intake helps promote metabolism and relieve post-meal drowsiness. However, beverages containing alcohol or caffeine, while they may seem to boost alertness, can affect the parasympathetic nervous system and impair normal sleep quality after consumption. Therefore, reducing their intake is more helpful in improving the state of post-meal drowsiness.

Regular schedule, moderate exercise

Develop a habit of regular sleep-wake patterns, avoid staying up late and excessive fatigue, and ensure adequate sleep; this helps improve the body's resistance to drowsiness and prevents “postprandial somnolence.” Moderate exercise after meals can accelerate blood circulation and reduce the proportion of blood directed to the digestive system, thereby alleviating drowsiness; however, avoid strenuous exercise after eating so as not to impair digestion.

Regular check-ups, adjust body and mind

Adjust physical and mental state, control weight in a healthy way, and reduce stress through practices such as tai chi and yoga; these measures can decrease the occurrence of postprandial drowsiness and lower the risk of metabolic abnormalities. Regular medical checkups, especially tests related to blood glucose, blood pressure, and thyroid function, help detect conditions that may cause postprandial drowsiness early and allow rational medication use to address “postprandial somnolence” at its root.

Massage acupuncture points, relax body and mind

Traditional Chinese medicine considers “postprandial somnolence” closely related to the spleen and stomach; therefore, when choosing acupoints for pressing and rubbing, priority should be given to those related to the spleen and stomach. For example, Zusanli (ST36) can strengthen the spleen and harmonize the stomach, as well as regulate and tonify qi and blood, treating the root of the disease. Since postprandial somnolence mainly manifests as drowsiness, attention should also be paid to calming the mind. For instance, Baihui (GV20) has functions of opening the orifices, refreshing the brain, calming the spirit, and stabilizing the will, enabling bidirectional regulation of consciousness and effectively relieving the physical and mental discomfort caused by “postprandial somnolence,” while also addressing its manifestations. It should be noted that individual constitutions and lifestyle habits differ, so measures to prevent “postprandial somnolence” should be adjusted according to personal circumstances and not applied uniformly. If postprandial somnolence persists or is accompanied by other symptoms, seek medical attention promptly to rule out underlying health issues.