Salmon is renowned as a nutritious and delicious fish, prized for its high omega-3 fatty acid content However, some people report feeling sleepy or sluggish after eating salmon Is there any truth to the claim that salmon induces drowsiness? Let’s dive into the science and evidence behind this myth.
Why Could Salmon Potentially Cause Sleepiness?
There are a few reasons why eating salmon may make some individuals feel tired:
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High Fat Content – Salmon contains high amounts of healthy omega-3 fats. High-fat foods require more energy and time to digest. This can result in sleepiness as blood flow is directed to the gut to aid digestion.
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Vitamin B6 – Salmon is very rich in vitamin B6 This vitamin is directly involved in producing melatonin, our primary sleep hormone. Consuming lots of vitamin B6 may therefore boost melatonin levels and promote feelings of drowsiness
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Tryptophan – Salmon contains the amino acid tryptophan. Tryptophan increases serotonin levels in the brain which can induce relaxation and sleepiness.
So in theory, the combination of fats, vitamin B6 and tryptophan in salmon provide the ideal recipe for drowsiness after eating it. But does this hold true in reality?
Examining The Scientific Evidence
While plausible in theory, studies examining salmon’s effects on sleep have shown inconsistent results:
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Small studies indicate salmon may increase serotonin and self-reported fatigue. However, these involved supplements in high doses and had very few subjects.
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Larger reviews encompassing many controlled trials found eating fish or taking omega-3 supplements had no reliable impact on sleep quality or duration.
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Research on vitamin B6 is also mixed. Some studies link high intakes to better sleep, while others show no benefits.
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Overall, current evidence that salmon consumption affects sleep is weak and contradictory.
There are a few reasons why research findings are inconclusive so far:
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Effects likely depend on overall diet. Salmon may not impact those already getting tryptophan or vitamin B6 from other sources.
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People have varying individual sensitivities. Salmon could induce drowsiness in some but have no discernible effect on others.
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Meal timing matters. Eating salmon at dinner may promote sleep, while salmon at breakfast or lunch would not.
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Serving size is important. Larger portions provide bigger doses of sleep-related compounds.
Tips for Salmon Consumption and Managing Sleepiness
Given the available evidence, here are some tips for eating salmon if excessive sleepiness is a concern:
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Stick to reasonable 4-6 oz serving sizes. This provides health benefits without overdoing fats, vitamin B6, etc.
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Avoid pairing salmon with additional high-fat, carb-heavy sides. This combo can further increase fatigue.
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When possible, eat salmon earlier in the day and choose lighter proteins at night.
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Allow 2-3 hours before bed if having salmon for dinner to allow full digestion.
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Pay attention to your own experiences. If salmon consistently makes you tired, adjust intake accordingly.
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Discuss persistent fatigue issues with your doctor to identify any underlying medical causes.
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Maintain good sleep hygiene habits like limiting screens before bed, keeping a consistent schedule, etc.
For most people, salmon can still be enjoyed moderately as part of a healthy diet. But be mindful of portion sizes, meal timing, and your body’s signals. If daytime drowsiness becomes problematic, limiting salmon intake at certain meals may be prudent. Achieving optimal energy requires an understanding of your own nutritional needs.
Examining The Evidence For Other Foods That Cause Sleepiness
Salmon is not the only food with a reputation for causing sleepiness. Here is a look at the evidence behind other culprits:
Bananas – Contain magnesium which relaxes muscles and may promote sleepiness. But evidence directly linking bananas to sleep is lacking.
Refined Carbs – Can cause blood sugar spikes and crashes leading to fatigue. However, effects vary individually and by meal composition.
Red Meat – High saturated fat content may increase sleepiness. But minimal evidence beyond theoretical mechanisms.
Dairy – Contains tryptophan. Often cited for causing drowsiness but limited direct research.
Cherries – Natural melatonin content may improve sleep quality but daytime effects unclear.
Dark Chocolate – Theobromine can have stimulating effects but serotonin may promote relaxation. Requires more study.
For most of these foods, concrete evidence confirming and quantifying daytime sleepiness effects is sparse or mixed. Individual sensitivities also vary greatly. As with salmon, pay attention to your own experiences and adjust intake accordingly if fatigue becomes problematic.
The Bottom Line
While the mechanisms exist in theory, current evidence that salmon or other foods reliably trigger daytime sleepiness is quite limited. For some individuals, avoiding salmon or limiting intake at certain meals helps alleviate fatigue issues. But for most, salmon can still be enjoyed moderately as part of a healthy diet. Be observant of your body’s signals and adjust intake accordingly. Achieving optimal energy requires an understanding of your own nutritional needs and sleep habits. But overall, concerns about salmon or other foods causing excessive drowsiness appear to be somewhat overblown.
Potatoes (chips, french fries)
Any salad or sandwich can be made a meal with a drink and a bag of chips or french fries. But, it’s best to skip both of those sides. Not only has intake of fried potatoes been linked to hypertension in a 2016 study in the British Medical Journal (BMJ), but they also can be high in fat and low in energy-sustaining protein.
“While there isn’t an ideal macronutrient ratio for everyone—endurance athletes or individuals who are very active might need more carbohydrates, while those who lift weights often might need a little more protein—high-carb diets tend to make you sleepier,” Batayneh says. “After you eat carbs, your blood sugar levels increase; as a result, your body releases insulin to shuttle those sugars from your bloodstream into your cells.” This can trigger afternoon fatigue. Eat too many fast-digesting carbs, like fries or chips, and the resulting spike and fall in blood sugar will likely make you feel ready for naptime.
Just like french fries, you should also steer clear of the mozzarella sticks, chicken tenders, and egg rolls, too. “Fried food can make you feel sluggish due to the high-fat nature of the meal, which requires a bit more time to digest,” Fine says. Fat is a challenge for the body to break down, adds Batayneh, “so your body spends more energy on their digestion, which can leave you feeling low in energy.” (Not to mention a 2019 study in the BMJ has found a link between eating more fried foods with a shorter lifespan.)
This fruit contains high levels of potassium, but “bananas contain L-tryptophan, which is converted to 5-HTP in the brain, which is then converted into the hormones serotonin and melatonin,” Batayneh says. While serotonin can boost your mood, melatonin regulates your internal clock and can make you feel sleepy, according to The National Sleep Foundation.
Pair bananas with a handful of nuts, spreading it with nut or seed butter, suggests Fine. Or, slice and serve the fruit in a cup, she says. Add a scoop of Greek yogurt to avoid a blood sugar spike.
The ruby-red fruit is high in melatonin, the “sleep hormone,” which can induce sleep. “Consider saving your sweet cherries for later in the day, to combat the potential of afternoon fatigue early on,” Fine says. (And in the meantime, check out 50 easy ways to get more energy.) Also, skip on the cherry juice: According to a 2019 study in the journal Nutrients, it also contains enough melatonin to promote sleep—not exactly what you want during the middle of a busy day.
Green salad (adorned with dressing) can be among one of the lunch foods that trigger afternoon fatigue. “Almost all foods can cause fatigue if not eaten as a balanced meal or snack,” Fine says. Salads that topped with dressing can contain copious amounts of sugar. A quarter-cup of Russian dressing, for example, packs in 10 ½ grams of sugar, according to the USDA’s FoodData Central nutrition database. That’s almost a full tablespoon, not counting what might be hiding in any candied nuts or seeds.
For a salad that will actually sustain, make your own low-sugar dressing, and ensure you add enough—but not too much—protein. (About 25 grams of protein per meal is all your body can utilize at once, suggests a 2018 study in the Journal of the International Society of Sports Nutrition.
Rich in heart-healthy omega-3 fats and many good-for-you vitamins, salmon seems like a total catch for lunch. Although it’s high in protein, which will keep you full, salmon is loaded with vitamin B6, which triggers the body to produce melatonin—that sleepy-time hormone, according to the American Sleep Association. Don’t skip the seafood entirely, though, our health experts recommend. Just save the seafood for dinner, if possible.
Indulging in a big bowl of bowtie noodles before an early afternoon meeting can leave you feeling lethargic. Pasta that’s low in fiber and not paired with protein can spike your blood sugar before a big crash. This is done in a similar way as potatoes as previously mentioned. “Pasta can leave you tired due to the surge in insulin that follows a carb-heavy meal,” Fine says.
But if you’re really in the mood for manicotti, “choose a higher-fiber pasta like lentil-based varieties, or simply add a protein source to any standard pasta entree to create a more sustainable effect on energy,” Find adds. (Score 6 more strategies to eat a high-protein lunch.)
High in added sugar by way of honey, agave, yogurt, or other sweeteners, a large strawberry smoothie can pack in 610 calories, 154 grams of carbs, and 104 grams of added sugars. (That translates to 7 tablespoons of sugar.) “You want to focus on a balance of all macronutrients—carbs, protein, and fat. The addition of fat, protein, and fiber will extend the immediate energy you get from carbs,” Fine says. “Relying solely on simple carbs, such as fruit and foods high in added sugar, can leave you feeling sluggish if not properly balanced.”
Instead of drinking your calories, choose complex carbs high in naturally-occurring fiber to reap the benefits of lasting energy. These include lentils, black beans, chia seeds, barley, among many others. Loading up on these foods can help curb afternoon fatigue.
While these can be an okay meal replacement, many energy or protein bars are candy bars in disguise. They’re low in carbs and high in protein, but they can also be high in sugars or artificial sweeteners. “Carbs are our body’s primary fuel source. Though technically carbs, an excess in added sugar can result in a blood sugar spike, which would be shortly followed by a dip in blood sugar as the body releases a surge of insulin to counter the sugar overload,” Fine says.
Foods that trigger afternoon fatigue
At 3 p.m. on the dot, your eyes start to feel heavy, body posture sinks down, and your head nods back and forth. You’re suddenly overcome by a feeling of fatigue and grogginess. This is afternoon fatigue.
It’s no surprise this afternoon slump sets in after lunch. According to the National Sleep Foundation, the body’s circadian rhythm dips and rises at different times of the day. This may prompt you to “take a nap” between 1:00-3:00 p.m., but it varies by person. Rachel Fine, RD, a registered dietitian nutritionist and owner of the nutrition counseling firm To The Pointe Nutrition in Roslyn, New York, explains why eating an energy-fueled lunch can help you avoid the afternoon crash.
“Eating lunch keeps your body fueled and your metabolism active. When we fuel our body, we avoid dips in energy that lead to an afternoon of sluggishness and cravings,” says Fine. (By the way, here’s what different cravings can reveal about your health.)
It’s also important for your lunch to be rich in nutrients. Afternoon Fatigue: 9 Lunch Foods That Can Drain Your Energy, says Rania Batayneh, MPH, a nutritionist, owner of Essential Nutrition For You in Beaverton, Oregon, and author of The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss.
“Ideally, your lunch should have a healthy mix of complex carbohydrates for sustained energy, plus protein and healthy fats for satiety. Add some non-starchy vegetables for bulk and fiber,” says Batayneh.
Now, here are the 9 foods to avoid to prevent falling into an afternoon slump.
What Eating Salmon Every Day Does To Your Body
FAQ
FAQ
Why do I feel so tired after eating salmon?
You’re Eating Foods That Contain Tryptophan or Melatonin
Speaking of tryptophan and melatonin: The sleep-inducing essential amino acid (tryptophan) and hormone (melatonin) can be found in a number of different foods and drinks, including cherries, turkey, fish, and dairy products.
Does salmon put you to sleep?
Yes, salmon can indirectly contribute to better sleep due to its high content of omega-3 fatty acids and vitamin D, which are linked to improved sleep quality.
What foods cause sleepiness?
Why does salmon make you feel full?
Salmon is a great source of protein and omega-3 fatty acids, both of which can help with weight loss. Protein helps you feel full after eating, and omega-3s have been shown to boost metabolism and promote weight loss. Other beneficial nutrients include:
Should you eat salmon at night?
Eat salmon earlier in the day if possible, and opt for lighter, low-fat proteins at night. If having salmon for dinner, allow 2-3 hours before bedtime to digest. Choosing meat or poultry at night may be better for those sensitive to sleepiness. Pay attention to your own response.
Does eating salmon make you sleepy and lethargic?
Salmon is well known as a superfood – it’s packed with protein, omega-3 fatty acids, and various vitamins and minerals However, there’s a common belief that eating salmon can actually make you feel sleepy and lethargic Is there any truth to this claim? Let’s take a look at the science behind it. Why Do Some People Feel Tired After Eating Salmon?
Is salmon good for You?
6 FOODS THAT CAN SAP ENERGY AND MAKE YOU FEEL TIRED Rich in heart-healthy omega-3 fats and many good-for-you vitamins, salmon seems like a total catch for lunch. Although it’s high in protein, which will keep you full, , according to the American Sleep Association.
Can you eat salmon if you’re Sleepy?
Based on current evidence, here are some tips on eating salmon if excessive daytime sleepiness is a concern: Enjoy reasonable serving sizes of salmon, around 4-6 oz. This provides health benefits without overdoing it on fat, vitamin B6, etc. Avoid pairing salmon with additional high-fat, high-carb sides like bread or potatoes.
Can salmon make you drowsy?
This combination can further increase drowsiness. Eat salmon earlier in the day if possible, and opt for lighter, low-fat proteins at night. If having salmon for dinner, allow 2-3 hours before bedtime to digest. Choosing meat or poultry at night may be better for those sensitive to sleepiness.
Should you eat salmon before bed?
If having salmon for dinner, allow 2-3 hours before bedtime to digest. Choosing meat or poultry at night may be better for those sensitive to sleepiness. Pay attention to your own response. If salmon consistently makes you feel tired, listen to your body and adjust intake accordingly.