Ever felt sleepy after a meal? Well, that’s postprandial somnolence, commonly known as a “food coma.” It can be especially inconvenient when you’re on travelling or on vacation and want to make the most of your time exploring. In this blog post, we’ll break down what postprandial somnolence is, how meal composition affects it, and give you some practical meal ideas to help you stay energized during your travels so that you can have the time of your life as you have always wanted
What is Postprandial Somnolence?
Postprandial somnolence (sleep coma) is the feeling of drowsiness or fatigue that happens after eating. It’s a natural response and happens because your body is directing energy towards digestion. This can be influenced by the types of food you eat, the size of your meal, and even your body’s internal clock.
How Meal Composition Affects Postprandial Somnolence
Different foods can make you feel more or less sleepy after eating. Here’s how various components of a meal can influence your energy levels:
Carbohydrates
- Simple Carbohydrates: Found in sweets and white bread, these are quickly digested and can cause a rapid spike and then a drop in blood sugar, making you feel tired.
- Complex Carbohydrates: Found in whole grains and vegetables, these digest more slowly, providing steady energy without the crash.
Proteins
- High Tryptophan Foods: Turkey and dairy contain tryptophan, which can make you feel sleepy as it helps produce serotonin and melatonin.
- Balanced Proteins: Proteins slow down carbohydrate absorption, helping maintain steady blood sugar levels.
Fats
- Unhealthy Fats: Fried foods can make you feel lethargic as they require more energy to digest.
- Healthy Fats: Avocados, nuts, and olive oil provide sustained energy without the heaviness.
Fiber
- High-Fiber Foods: Vegetables, fruits, and whole grains slow down digestion and help maintain steady blood sugar levels, preventing energy dips.
Meal Size and Frequency
- Large Meals: Can make you feel more sleepy due to the higher energy required for digestion.
- Smaller, Frequent Meals: Help keep your energy levels stable throughout the day.
Comparison Table: Components of a Meal and Their Effects
| Component | Foods | Effect on Energy Levels | Examples of Tourist-Friendly Meals |
|---|---|---|---|
| Simple Carbohydrates | Sweets, White Bread | Quick spike and drop in energy | Avoid sugary snacks, opt for whole grains |
| Complex Carbohydrates | Whole Grains, Vegetables | Steady energy release | Whole grain sandwiches, veggie stir-fry |
| Proteins | Turkey, Dairy | Can cause sleepiness | Grilled chicken salad, yogurt with fruit |
| Balanced Proteins | Lean meats, Legumes | Maintains steady blood sugar levels | Lentil soup, chicken wraps |
| Unhealthy Fats | Fried Foods | Can cause lethargy | Avoid fried foods, choose grilled options |
| Healthy Fats | Avocados, Nuts | Provides sustained energy | Avocado toast, mixed nuts as snacks |
| High-Fiber Foods | Vegetables, Fruits | Helps maintain energy levels | Fruit salads, veggie-packed wraps |
| Large Meals | Buffet, Heavy Dishes | Can make you sleepy | Opt for smaller portions, balanced plates |
| Smaller Meals | Balanced Snacks | Keeps energy levels stable | Frequent small meals, healthy snacks |
Practical Meal Ideas for Tourists
Here are some meal ideas that can help you stay energized during your travels:
Breakfast
- Oatmeal with Fruits and Nuts: A hearty bowl of oatmeal topped with fresh fruits and a sprinkle of nuts provides complex carbohydrates, fiber, and healthy fats.
- Greek Yogurt with Berries: Rich in protein and low in sugar, Greek yogurt paired with berries offers a refreshing and balanced start to your day.
Where to buy: Set your interest on Spottr to breakfast as you wander through the city
Lunch
- Grilled Chicken Salad: Packed with lean protein and a variety of vegetables, this meal is light yet filling.
- Quinoa and Veggie Bowl: Quinoa is a great source of protein and complex carbs, and when combined with a mix of colorful veggies, it makes for a nutritious and energizing lunch.
Where to buy: Check Spottr discover lists from any city for Grilled chicken salad spots
Dinner
- Grilled Fish with Steamed Vegetables: Fish provides lean protein and healthy fats, while steamed vegetables add fiber and essential nutrients.
- Stir-Fried Tofu with Brown Rice: Tofu is an excellent plant-based protein, and when stir-fried with vegetables and served with brown rice, it offers a balanced and satisfying meal.
Where to buy: Type Stir-Fried Tofu with Brown Rice into the Spottr search bar before you jump in to shower and check back after shower for offers
Snacks
- Apple Slices with Peanut Butter: The combination of natural sugars, fiber, and protein makes this a great snack to keep you going.
- Mixed Nuts: A handful of mixed nuts provides healthy fats and protein, perfect for a quick energy boost.
Where to buy: Set your interest on Spottr to breakfast as you wander through the city
Read More: Most Iconic Nigerian Street Foods and Where to Find them
Tips for Staying Energized While Traveling
- Stay Hydrated: Drink plenty of water before, during, and after meals to stay hydrated and support digestion.
- Moderate Portions: Opt for smaller portions to avoid feeling overly full and lethargic.
- Balanced Meals: Include a mix of carbohydrates, proteins, and fats in each meal to maintain steady energy levels.
- Frequent Meals: Eat smaller, more frequent meals to keep your energy levels stable throughout the day.
- Avoid Sugary Foods: Limit your intake of sugary snacks and drinks, which can cause energy crashes.
By understanding how different foods affect your energy levels and making mindful choices about what you eat, you can stay energized and make the most of your travels.
Need destination ideas or advice? Check out our in-house curation or our friends at Sand and Sneakers and Layova
