Sure, there is such a thing as “the itis.” You know the feeling — that overwhelmingly sleepy, sluggish sensation that hits after your eyes convinced you it was perfectly OK to eat way more food than your stomach was ready for. A big meal can leave almost anyone feeling like they need a nap.
But what about the exhaustion that follows you throughout the day?
If you regularly feel tired, sluggish or like you’re running on empty, your diet may be part of the picture. The foods and drinks you consume can influence your blood sugar, hydration, digestion and even your sleep, all of which can affect how energized you feel. And sometimes, foods that seem like healthy or convenient choices may contain more added sugar or other ingredients than you realize.
That doesn’t mean you have to completely eliminate these foods from your diet. Instead, it’s worth paying attention to how certain foods make you feel and looking for simple swaps that provide more protein, fiber and nutrients to help support steadier energy throughout the day.
Here are five foods and drinks that may contribute to feeling tired or sluggish — plus what to reach for instead.
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1. Fat-free flavored yogurt
Listen. There’s more sugar in a 6-oz container of fat-free yogurt than you think – try 35 g of sugar.
Plain Greek yogurt with your favorite berries on top is better than anything else.
2. Red wine
We all love it. It’s hard to let go. But alcohol is dehydrating, which can lead to exhaustion and less focus.
If you must have the wine, try drinking it during the day. The nightcap we all love can shorten your sleep, though it may help you fall asleep faster.
3. Oatmeal
Those instant oatmeal packages are basically sugar. That sugar will make you sleepy about an hour later.
Choose plain oatmeal and top it with nuts or chia seeds. These fixings add energy instead of sucking the energy away.
4. Coffee
That morning cup of java is everyone’s pick-me-up.
If you must have coffee, try drinking it between 10 a.m. and noon. It works better as an energy boost at that time than after 3 p.m. – which could lead to loss hours of sleep during the nighttime.
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5. Energy bars
We assume the word “energy” means these bars are right up our alley for a boost.
But the added sweeteners take away whatever energy was packed into the bar. Make sure you grab the energy bars made from real food with good amounts of fiber and protein.
Feeling tired all the time isn’t something you necessarily have to accept as part of your everyday routine. While your diet can influence your energy levels, it’s important to remember that fatigue can have many causes, including poor sleep, dehydration, stress, medications and certain health conditions.
The goal isn’t to label certain foods as “bad” or feel like you have to give up everything you enjoy. Instead, think about small changes that can help you build meals and snacks that keep you satisfied and energized. Paying attention to how your body responds to different foods can also help you identify patterns.
Simple Ways to Support Your Energy
Pair carbohydrates with protein or healthy fats. Instead of eating a carb-heavy snack by itself, add protein or healthy fats. Try an apple with peanut butter, plain oatmeal with nuts or Greek yogurt with berries.
Choose foods with more fiber. Fiber can help you feel full and can support steadier blood sugar levels. Look for whole grains, beans, vegetables, fruits, nuts and seeds.
Watch added sugars. Check the Nutrition Facts label on flavored yogurts, oatmeal packets, snack bars and other packaged foods. Choosing unsweetened or lower-sugar options can help you avoid getting more added sugar than you intended.
Stay hydrated. Dehydration can contribute to feeling tired. Keep water nearby throughout the day and drink regularly rather than waiting until you feel thirsty.
Be mindful of caffeine timing. Coffee can temporarily increase alertness, but caffeine later in the day may interfere with sleep for some people. If you notice that your afternoon or evening caffeine is keeping you awake, consider cutting back or moving your last cup earlier.
Pay attention to alcohol and sleep. Although alcohol may make you feel sleepy initially, it can interfere with sleep quality. If you notice that you feel particularly tired the day after drinking, consider whether your alcohol intake or timing could be contributing.
Don’t ignore persistent fatigue. If you’re consistently exhausted despite getting enough sleep, eating regularly and staying hydrated, talk with a healthcare professional. Ongoing fatigue can sometimes be a sign of an underlying health issue that deserves attention.
Most importantly, you don’t have to overhaul your entire diet overnight. A few simple swaps — like choosing plain oatmeal instead of a heavily sweetened packet or adding protein and fiber to your snacks — can be a good place to start.