Does pasta make you sleepy?

By Dr Caroline Quiles PhD | Reviewed by Dr Anny Manrich (PhD)
Page last updated: 12/05/2023 | Next review date: 12/05/2025
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The contents of this article are fact-based except otherwise stated within the article.

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Author bio

Dr Caroline Quiles PhD is a Biomedical with expertise in chronobiology, biological rhythm, melatonin, sleep-wake cycle, anxiety, major depressive disorder, seasonal affective disorder (SAD) and cancer pharmacology. She writes and reviews content on these topics.

 

 Dr Caroline Quiles’ Highlights:

  • PhD in Physiology, focusing on the melatonergic system and cancer at the Chronopharmacology Laboratory of the University of São Paulo (IB/USP).

 

  • Master´s in Psychiatry and Behavioral Sciences emphasizing lighting, sleep/awake cycle and metabolism at the Chronobiology and Sleep Laboratory of the Hospital de Clínicas de Proto Alegre (HCPA/UFRGS).

 

  • Bachelor’s degree in Biomedicine with an emphasis in education and research (Psychobiology) and Human Reproduction.

 

Dr Caroline Quiles PhD is a Biomedical with scientific experience in clinical and experimental fields, who has made important academic contributions over the course of six years working in the Psychiatry and Behavioral Sciences areas through projects developed in the Chronobiology and Sleep Laboratory of the Hospital de Clínicas de Porto Alegre (HCPA/UFRGS).

Among the main subjects developed are the influence of light on activity and rest, melatonin synthesis, metabolism, anxiety, major depressive disorder, seasonal affective disorder (SAD) and biological rhythms. In collaboration with the Luxion company, Dr Caroline worked on developing a lighting system better suited to biological demands and regulation of the sleep/wake cycle.

Following the thematic of melatonin and the melatonergic system, Dr Caroline continued her scientific contribution over five years of work in the Physiology field, working on several projects about the HPA axis (Hypothalamus-Pineal-Adrenal), cancer, neuromodulation and immunology, at the Laboratory of Chronopharmacology at the University of São Paulo (IB/USP).

The main subject of study was the characterization of the melatonergic system in urothelial tumours and the influence of melatonin receptors on the proliferation of cells of different cancer types.

Dr Caroline Quiles participated as a member of the examination board for two editions of the Brazilian Science and Engineering Fair (FEBRACE), one edition of Beta Experience, from the Cientista Beta organization and as a mentor in the Winter Course at the Institute of Biosciences at São Paulo University (USP).

 

Education:

  • 2016 – Bachelor in Biomedicine at the Federal University of Rio Grande do Sul (UFRGS), Brazil.

 

  • 2017 –  Master in Medical Sciences: Psychiatry and Behavioral Sciences at the Federal University of Rio Grande do Sul (UFRGS), Brazil.

 

  • 2022 – PhD in Sciences: General Physiology at the University of São Paulo (USP), Brazil.

 

 Conference/Event appearances:

  • 2019 –  XV Latin American Symposium on Chronobiology (LASC). Sacrament Colony – Uruguay.

 

  • 2019 – 51st Brazilian Congress of Pharmacology and Experimental Therapeutics. Maceió – Brazil.

Honor Mention on Cancer Pharmacology Category.

Honor Mention on Inflammation and Immunopharmacology Category.

  • 2019 – Next Frontiers to Cure Cancer. São Paulo – Brazil.

 

  • 2018 –  50th Brazilian Congress of Pharmacology and Experimental Therapeutics. Ribeirão Preto – Brazil.

 

  • 2018 –  Travels from bench to bedside and back: I Symposium Weizmann-Einstein. São Paulo – Brazil.

 

  • 2017 –  69th SBPC Annual Meeting. Minas Gerais – Brazil.

                 Honor Mention on Physiology Category.

  • 2016 –  7th LEDforum. São Paulo – Brazil.

 

  • 2016 – 36th Scientific Week of HCPA – Brazil.

 

  • 2016 – XXVIII SIC UFRGS – Brazil.

Honor Mention FINOVA UFRGS.

Highlight of SIC UFRGS with a nomination for UFRGS Young Researcher Award

  • 2015 –  SBPC Regional Meeting. Palhoça – Brazil.

 

  • 2015 – 35th Scientific Week of HCPA – Brazil.

 

  • 2015 – XXVII SIC UFRGS  – Brazil.

 

  • 2014 – 34th Scientific Week of HCPA – Brazil.

 

  • 2014 – XXVI SIC UFRGS – Brazil.

 

  • 2013 – 33rd Scientific Week of HCPA – Brazil.

 

  • 2013 – XXV SIC UFRGS – Brazil.

 Highlight of SIC UFRGS with a nomination for the UFRGS Young Researcher Award

  • 2012 – 32nd Scientific Week of HCPA – Brazil.

 

  • 2012 – XXIV SIC UFRGS – Brazil.

 

  • 2012 –  44th International Summer Science Institute – Israel.

 

The main publications of Dr Caroline Quiles are:

 

 

 

 

 

 

 

 

Conference Papers:

 

 

 

 

 

 

 

 

 

 

 

 

 

Media coverage:

 QUILES, C. L.Nde3 Cast. Aquele sobre mudanças e carreira. 2022.

QUILES, C. L. Ciências Biológicas | Caroline Luísa Quiles – Prêmio Vídeo Pós-Graduação USP. 2019.

QUILES, C.L. Weizmann Talks escola de verão. 2018.

QUILES, C. L. Cronobiologia na Inovação Tecnológica. 2016.

Torri, D; QUILES, C. L; HIDALGO, M. P. L. Conforto Circadiano. L+D. 2016.

 

You can view some of Dr Caroline’s work below and links to her professional profiles:

Research Gate: https://www.researchgate.net/profile/Caroline-Quiles-2

Linkedin: https://www.linkedin.com/in/dra-caroline-quiles-59bb42221/

Google Scholar: https://scholar.google.com/citations?user=jDD9tSQAAAAJ&hl=en 

 


Dr Caroline Quiles PhD
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Reviewer bio

Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.

Dr Anny Manrich’s Highlights: 

  • Research and Technology at the Brazilian Agricultural Research Corporation
  • PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
  • Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany

 

“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.

Professional Experience: 

Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate, 

 

Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow. 

 

Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed. 

Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.

 

Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity. 

 

In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies. 

Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.

Education:

  • 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
  • 1999 One year scholarship at the Technical University of Munich
  • 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2010 One year scholarship at the Technical University of Munich

The main publications of Dr. Anny Manrich are:

Articles

Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.

Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.

Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.

Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.

Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.

Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..

Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.

Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.

Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..

Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.

Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.

Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..

Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.

 

Book Chapter

Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.

 

Conference Papers

Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.

Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658. 

Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.

 

Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.

 

You can view some of Dr Anny’s work below and links to her professional profile. 

 

Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2  

 

Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100  

 

Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ  

 

Linkedin: https://br.linkedin.com/in/anny-manrich-20693129

 


Dr Anny Manrich (PhD)
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In this brief article, we will answer the question, “Does pasta make you sleepy?” we will also discuss why pasta makes you sleepy, how to avoid sleepiness after eating pasta and the effect of pasta consumption on sleep quality.

Does pasta make you sleepy?

Pasta can make you sleepy because it is rich in carbohydrates. So, pasta increases the insulin level in the body when consumed. This sudden increase in insulin level causes the body to metabolize faster, which causes weakness and fatigue. So, indirectly, pasta induces sleep (1).

Why does pasta make you sleepy?

Pasta makes you sleepy because its composition is rich in easily digestible carbohydrates. 

Often after having a full meal, we feel sleepy and tired. The reason why we feel sleepy after a meal is scientifically researched. If this tiredness increases after consuming pasta for lunch, the reason may be:

  • Excess of carbs:

Pasta is made of wheat flour, eggs and water with additives like salts and preservatives. Wheat has a large amount of carbohydrates. If consumed in large quantities, pasta provides a high amount of carbs in only one meal.

The carbs enter your body and break down into many sugars, including glucose. The glucose in the body is converted into glycogen by insulin. Insulin is a hormone made naturally in the body by the pancreas or injected into the body (as in diabetic patients).

The digestion and metabolism of high glucose levels in the bloodstream activate the parasympathetic nervous system, which is responsible for the “rest and digest” response. This process requires energy and can lead to feelings of drowsiness.

Processed foods like rice and pasta get absorbed more readily and cause energy peaks and crashes. The sooner they are absorbed, the sooner they are utilized resulting in lethargy.

  • Production of serotonin and melatonin:

Many people feel happy and relaxed after eating pasta or other extruded products rich in carbs. One reason is the secretion of a hormone called serotonin.

When the carbohydrates in pasta increase insulin secretion in our body, insulin (a hormone produced by the pancreas), enters the bloodstream. It causes the tryptophan amino acid in the blood to move to the brain. 

Once tryptophan reaches the brain, it stimulates the production of serotonin and melatonin. 

The secretion of serotonin and melatonin in the blood system helps relax the body. Melatonin hormone is also associated with improved sleep quality. That’s why we feel satisfied and sleepy after eating a carbohydrate-rich diet.

These are some of the reasons why you feel sleepy after eating pasta. It is normal to feel sleepy after eating a meal, especially at day time. 

It is because our body is metabolizing this meal, which makes us tired. Also, sudden energy spikes also cause us to feel lethargic and sleepy (1–3).

How to avoid sleepiness after eating pasta? 5 Strategies for reducing sleepiness after eating pasta.

To avoid sleepiness after eating pasta, you should improve some habits, as described below: 

  • Don’t miss breakfast. 

Eating a full meal causes a sudden spike in energy if your stomach is empty for many hours. Smaller meals with shorter intervals reduce post-meal drowsiness.

  • Do not overeat. 

It is better to avoid such a significant uptake of carbohydrates at once. After eating a whole meal, our body gets tired of metabolism and we feel sleepy.

  • Take a walk. 

After eating a full meal, this helps the body digest the food. When you consume food, energy is produced. Using this energy in physical movements won’t cause a spike.

  • Add protein and vegetables.

Adding protein and vegetables to your pasta dish can help balance out the meal and prevent blood sugar spikes. This can help prevent feelings of sleepiness and keep you feeling energized.

  • Choose whole-grain pasta.

Whole grain pasta is healthier than regular pasta, as it contains more fiber and nutrients. It can also help regulate blood sugar levels, which can help prevent feelings of fatigue (1,4).

What is the effect of pasta consumption on sleep quality?

The effect of pasta consumption on sleep quality is in the majority negative. As mentioned earlier, pasta is high-carbohydrate so this food can reduce sleep onset latency and slow-wave sleep. This causes you to fall asleep faster, but without adequate sleep quality.

However, the source of the pasta can also impact sleep quality. High-fat sources can be detrimental to sleep, as they promote lower sleep efficiency and less rapid eye movement (REM) sleep, which is essential for restorative sleep. Therefore, these are some of the types of foods that can most negatively affect sleep quality.

In addition, studies have shown that the timing of food intake can impact both the amount and quality of sleep. Consuming food can trigger the brain’s alertness response, making it harder to fall asleep after eating at night.

As a general rule, it is recommended to consume pasta at least 3-4 hours before bedtime to minimize its effects on sleep quality (2,5–7).

Conclusion

In this brief article, we answered the question, “Does pasta make you sleepy?”, we also discussed why pasta makes you sleepy, how to avoid sleepiness after eating pasta and the effect of pasta consumption on sleep quality.

Citations

1. Benton D, Bloxham A, Gaylor C, Brennan A, Young HA. Carbohydrate and sleep: An evaluation of putative mechanisms. Front Nutr. 2022;9:933898.

2. Ferranti R, Marventano S, Castellano S, Giogianni G, Nolfo F, Rametta S, et al. Sleep quality and duration is related with diet and obesity in young adolescent living in Sicily, Southern Italy. Sleep Sci. 2016 Apr 1;9(2):117–22.

3. St-Onge MP, Pizinger T, Kovtun K, RoyChoudhury A. Sleep and meal timing influence food intake and its hormonal regulation in healthy adults with overweight/obesity. Eur J Clin Nutr. 2019 Jul;72(Suppl 1):76–82.

4. Fiber Foods. Centers for Disease Control and Prevention. 2022 [cited 2023 May 9]. 

5. St-Onge MP, Mikic A, Pietrolungo CE. Effects of Diet on Sleep Quality. Adv Nutr. 2016 Sep 1;7(5):938–49.

6. Doherty R, Madigan S, Warrington G, Ellis J. Sleep and Nutrition Interactions: Implications for Athletes. Nutrients. 2019 Apr 11;11(4):822.

7. Health I of M (US) C on D and, Woteki CE, Thomas PR. Fats, Cholesterol, And Chronic Diseases. In: Eat for Life: The Food and Nutrition Board’s Guide to Reducing Your Risk of Chronic Disease. National Academies Press (US); 1992 [cited 2023 May 9].

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