Ramadan Food Coma: Why You Feel Tired After Iftar

Many observers of Ramadan report experiencing fatigue, drowsiness, and sluggishness after breaking their fast at Iftar, rather than feeling energized. This common phenomenon is linked to a combination of physiological and behavioral factors.

After hours of fasting, blood glucose levels are relatively low. Consuming a meal rich in simple carbohydrates, such as sugary drinks, sweets, and white bread, causes a rapid spike in blood sugar. This prompts the pancreas to release large amounts of insulin.

Reports from the Mayo Clinic indicate that this rapid increase is sometimes followed by a relative drop in blood sugar, which can cause fatigue and drowsiness after eating, especially if the meal is high in refined sugars.

Digestion requires an increased flow of blood to the stomach and intestines, according to physiological research published in scientific journals such as the National Institutes of Health.

This shift in blood distribution may be accompanied by a feeling of low energy or a desire to rest, especially after large, fatty meals, as the body expends additional energy breaking down fats and proteins.

Meals high in fats and heavy meats slow down the emptying of the stomach, increasing feelings of fullness and drowsiness. Eating, especially foods containing carbohydrates, stimulates the release of serotonin, a neurotransmitter associated with relaxation and calmness.

Scientific reviews in clinical nutrition journals explain that overeating increases the so-called "postprandial response," a natural state that can be amplified when large quantities are consumed at once.

Ramadan is characterized by a clear change in sleep schedules, which affects the internal biological clock.

Research on sleep patterns shows that staying up late and waking up for Suhoor leads to fragmented and poor-quality sleep, resulting in general fatigue that becomes apparent after Iftar, when the body suddenly switches from fasting to digestion with insufficient rest.

Even with drinking water at Iftar, the body may have suffered relative dehydration during the day, especially in hot weather.

Mild dehydration is scientifically linked to decreased concentration and feelings of fatigue, according to reports published in nutrition and public health journals.

Based on nutritional recommendations from accredited medical institutions, feelings of sluggishness can be reduced by:

Starting with a light meal (dates and water or soup) and then postponing the main meal.

Avoiding excessive simple sugars and sweetened beverages.

Reducing heavy fats and fried foods.

Drinking sufficient amounts of water at intervals.

Maintaining sufficient and regular sleep hours whenever possible.

Engaging in light physical activity one to two hours after Iftar.

Post-Iftar sluggishness is a natural response to sudden changes in diet and sleep. However, if it persists severely or is accompanied by other symptoms, such as frequent dizziness or fainting, medical consultation is advised.

Moderation in the quantity and quality of food remains the most important factor in avoiding the "Iftar shock" that some turn into a daily habit during the holy month.