Always tired? These everyday foods could be secretly making you sleepy and draining your brain energy

Feeling constantly tired isn’t always just a consequence of a busy day—it may be linked to your diet. While stress, poor sleep quality, and lack of exercise are well-known causes of fatigue, emerging research highlights that certain tyramine-rich foods could directly contribute to excessive daytime sleepiness (EDS). Foods such as aged cheeses, cured and processed meats, pickled items, and overripe or dried fruits contain high levels of tyramine, a molecule that can influence blood pressure and neurotransmitter activity, potentially triggering persistent fatigue. For people who regularly consume these foods, the findings are particularly concerning. Experts suggest that adjusting your diet, alongside lifestyle improvements, could help boost energy levels, reduce daytime drowsiness, and improve overall alertness.


Feeling tired all day? Understanding Excessive Daytime Sleepiness(EDS)






Excessive daytime sleepiness is defined as persistent drowsiness or fatigue during daytime hours, even after what seems like adequate night-time sleep. EDS is not just about feeling a bit sleepy after lunch; it can severely impact productivity, mental clarity, and overall health.
Video
Medical experts warn that EDS may be a warning sign of underlying conditions, including:

• Sleep disorders such as sleep apnea or insomnia
• Cardiovascular issues like heart failure or high blood pressure
• Neurological conditions, including dementia
• Metabolic disorders such as diabetes

While genetics and lifestyle play important roles, dietary choices are emerging as a significant factor in the development of EDS.


Tyramine in foods: A hidden cause of excessive daytime sleepiness (EDS)

Researchers have identified tyramine, a naturally occurring molecule in many foods, as a potential contributor to daytime sleepiness. Tyramine helps regulate blood pressure and neurotransmitter activity, but high levels may trigger drowsiness in sensitive individuals.

According to the study published in Mass General Brigham: “The study suggests diet and genetics may both influence EDS. Understanding the biological mechanisms behind daytime sleepiness allows us to identify early signs and potentially treat the condition through dietary interventions.”


5 tyramine-rich foods linked to chronic fatigue

The study highlights five common categories of foods that may increase tyramine levels in the body and contribute to feeling tired all the time:

• Aged cheeses

Cheddar, feta, parmesan, and brie are examples of aged cheeses high in tyramine. Cheese is a staple in many diets, but frequent consumption may increase daytime drowsiness in those susceptible to EDS.

• Cured and processed meats

Salami, bacon, pepperoni, sausage, and mortadella contain high tyramine and preservatives. These foods are not only associated with fatigue but may also have long-term effects on heart health when consumed in excess.

• Yeast-extract spreads

Popular spreads such as Marmite and Vegemite are rich in tyramine. Although they are consumed in small amounts, regular use may contribute to subtle but persistent tiredness throughout the day.

• Pickled or salt-dried foods

Salted fish, pickled vegetables, and salt-dried snacks are high in tyramine and sodium, both of which can influence energy levels and blood pressure, potentially worsening EDS.

• Overripe and dried fruits

Overripe bananas, avocadoes, and dried fruits have elevated tyramine levels compared to their fresh counterparts. While they offer nutrients, overconsumption could trigger daytime fatigue, especially in those sensitive to tyramine.


How your diet can help reduce daytime sleepiness





One of the promising findings of the study is that simple dietary adjustments may help reduce daytime sleepiness. Experts suggest the following strategies:

• Limit tyramine-rich foods such as aged cheeses, processed meats, and pickled items.
• Choose fresh fruits, vegetables, and lean proteins to maintain steady energy levels.
• Incorporate omega-3 and omega-6 fatty acids, which may support brain function and improve alertness.
• Maintain consistent meal times to avoid energy dips caused by irregular eating patterns.
• Even small changes, such as swapping out processed snacks for fresh produce, can make a noticeable difference in energy levels and mental clarity.

Daytime sleepiness may signal underlying health issues

It’s important to remember that feeling tired all the time could be more than a dietary issue. Studies have found that frequent daytime napping, especially in the early afternoon, is linked to higher mortality rates in middle-aged adults. Chronic fatigue may indicate:

Disrupted night-time sleep
Sleep disorders like sleep apnea or insomnia
Heart problems or hypertension
Neurological conditions such as dementia

Addressing EDS early, through both diet and lifestyle modifications, can help reduce long-term health risks and improve overall quality of life.




*Disclaimer: This article is for informational purposes only and is not intended as medical advice. If you're experiencing persistent fatigue or daytime sleepiness, it's important to consult a healthcare professional for proper evaluation and guidance.




Also Read | Coconut water can be dangerous for kidney patients: Hidden health risks and safer alternatives you should know