A more balanced, less-fatiguing choice would be a moderate-sized bowl of oatmeal with a sliced half-banana, a sprinkle of cranberries, a few nuts on top, and an egg. In 1.5 to 2 hours, follow this with an apple and cheese for a snack; lunch can still be the chili with a side salad.
4. Eat less food more often. How you distribute your calories throughout day affects insulin, blood glucose, cholesterol, cortisol, mood, alertness and body composition.
Overeating, regardless of what you eat, can make you sleepy. The hormone cholecystokinin (CCK) can induce a sleepiness (referred to as postprandial somnolence, or drowsiness) following a (large) meal and can send you searching for the couch or wanting to nap at your desk.
Eat smaller amounts even if that means you eat breakfast number-one at home and breakfast number-two at your desk – just don’t eat a lot at once.
5. Get a good night’s sleep. This will help control your appetite. Recognize that poor or little sleep will make you prone to eat more as your appetite-regulating hormones become thrown off. As a result, you may feel hunger even though your body needs rest, not fuel.
Bonus Tip: Get fit! You will truly increase your body’s capacity and be less fatigued. In addition, people who exercise for 150 minutes a week (which is just 30 minutes, 5 days a week) have been shown to sleep better than those who do not!