Ever wondered why that sugary snack leaves you sleepy instead of energized? When you eat sugar, your body quickly converts it to glucose, causing a rapid rise in blood sugar. This triggers a surge of insulin, which can sometimes overcorrect, leading to a sudden drop-a “sugar crash”-that makes you feel unexpectedly drowsy.

But there's more to it. Sugar also affects brain chemicals like serotonin, which promotes relaxation and sleepiness. That's why a sweet treat can leave you yawning instead of buzzing with energy. Not all sugars are equal: simple sugars found in candy and soda cause sharper spikes and crashes, while complex carbs in whole grains digest more slowly, providing steadier energy.

Factors like your genetics, time of day, and what you eat with sugar all influence how sleepy you get. Eating sugar late in the day, or in large amounts, can disrupt your sleep cycle and leave you groggy the next day. Over time, frequent sugar crashes can lower productivity, harm sleep quality, and even increase your risk of obesity and diabetes.

To avoid sugar-induced sleepiness, pair sweets with protein or fiber, choose complex carbs, and limit sugary snacks-especially at night. By being mindful of your sugar habits, you can keep your energy stable and your sleep on track.