Why does a nap sound so good after a slice of cake? Well, there’s science behind that craving combo and how sugar makes you sleepy! Sugar can cause sleepiness, and depending on your genetics, dietary habits and lifestyle – you may be getting hit hard after a sweet treat.
Let’s look at the way sugar impacts serotonin and blood sugar levels in the body and why sugar makes you sleepy – even when it’s not time to snooze.
Blood Sugar Rebound
The first thing the body does is to break down sugar into glucose so that it can be used as energy. You can think of glucose production like putting gas in a fuel tank – it gives cells the energy they need to do what they do.
When glucose increases, the body responds again by having the pancreas produce a hormone called insulin. This hormone helps cells with glucose uptake, essentially escorting that fuel at the cellular level so it doesn’t pile up in the blood stream and leave the body with elevated blood sugar levels for too long.
Sometimes, the pancreatic response is too strong, producing too much insulin for the amount of sugar in the bloodstream. When this happens, glucose uptake happens too quickly, causing blood sugar levels to drop. And that’s when we really see how sugar makes you sleepy – when blood sugar levels crash.
Serotonin Surplus
Sugar also affects neurotransmitters responsible for sending the body cues on how to feel or how alert to be. By changing the ratio of tryptophan to amino acids in the bloodstream, sugar can effectively kickstart serotonin production in the brain. This surge of serotonin eases the body and mind into feeling more relaxed and less alert – perfect conditions for a snooze.
Is Sugar Sleepiness Good or Bad?
Sleepiness that hits at the wrong time – say, while at work, trying to exercise or meeting up with friends – can certainly have negative effects. Reduced productivity, inability to focus and a general feeling of fatigue can disrupt important activities and get in the way of maintaining healthy relationships.
But daytime sleepiness caused by sugar can have another downside – disrupting the body’s natural sleep/wake cycle. Circadian rhythms are regulated by many things, including hormones, diet, exercise and exposure to light. When sugar-induced sleepiness triggers a daytime nap, this can make it difficult to fall asleep in the evening, creating a wrinkle in sleep habits and throwing the body off the next day.
Simple Carbs and Added Sugar Can Make It Worse
While every person responds differently to sugar, there are some ways to anticipate the sugar/sleepiness connection. Processed sugars tend to trigger a stronger response than natural sugars, while carbs with artificial sweeteners can also confuse the body and trigger too much insulin production.
If you are going to enjoy a sweet treat, try to include a protein and/or fiber at the same time to help regulate digestion and slow down glucose uptake. Consistency is also key – if you’re eating sugary treats several times a day, be ready for a wild ride as the body tries to rebalance blood sugar levels over and over again.
