Many fasters experience a state of intense lethargy and sleepiness after the Iftar meal in Ramadan—a medical condition known as "Postprandial Somnolence," commonly referred to as a "Food Coma." While bothersome, this feeling is a natural physiological response to the processes occurring within the body after eating, especially after long hours of fasting.
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What Happens in the Body After Iftar?
When you consume Iftar—particularly if it is a large meal rich in carbohydrates and sugars—the body initiates a series of vital changes:
Blood Flow Redistribution: Blood flow increases toward the digestive system to assist the stomach and intestines in digestion and absorption. This results in a relative decrease in blood flow to the brain, leading to a sense of heaviness and drowsiness.
The Insulin Spike: Meals high in sugars and starches cause a rapid rise in blood glucose levels, followed by a surge of insulin. The subsequent relative drop in blood sugar promotes fatigue and a desire to sleep.
Hormonal Shift: Carbohydrates facilitate the entry of an amino acid called Tryptophan into the brain. There, it is converted into Serotonin, a hormone associated with relaxation, and eventually into Melatonin, the hormone responsible for regulating sleep. The elevation of these two hormones after a meal significantly enhances sleepiness.
Why is Lethargy Stronger Early in Ramadan?
It is often observed that post-Iftar lethargy is most pronounced during the first few days of fasting, gradually decreasing over time.
Metabolic Adaptation: By the end of the first week or ten days, the body begins to metabolize fat more efficiently as an energy source, and blood sugar levels stabilize, reducing the fluctuations that cause exhaustion.
Stomach Capacity and Portion Control: Early in the month, people tend to consume larger quantities of food. Gradually, the stomach's capacity adjusts, and portion control improves, reducing the "heaviness" felt after meals.
How to Reduce Post-Iftar Lethargy?
You can minimize this sluggishness by adopting simple habits:
Break the Fast Gradually: Start with moderate amounts of dates and water.
Balanced Meals: Eat a balanced main meal shortly after, while minimizing heavy sugars and sweetened juices.
Light Activity: A short, light walk after eating can improve digestion and boost alertness.
Source: Al-Bayan
