Does Turkey Really Make You Sleepy? The Science Behind the Myth

The Thanksgiving holiday is synonymous with family, food, and football. It’s also known for the irresistible urge to nap after indulging in the huge feast. The blame often falls on the centerpiece of the meal – turkey. The prevailing belief is that turkey contains tryptophan, an amino acid that makes people sleepy. But is this really true? Let’s examine the science behind the myth.

Turkey and Tryptophan

Turkey does contain tryptophan, an essential amino acid needed for the production of serotonin and melatonin Serotonin regulates mood, while melatonin controls sleep-wake cycles So in theory, eating turkey could make you drowsy by increasing tryptophan levels.

However, studies show turkey doesn’t actually contain much more tryptophan than chicken or other meats And you’d need to eat about 4 pounds of turkey to get the pharmaceutical dose of tryptophan used for treating insomnia!

So while turkey does provide tryptophan, the amount is far too low to directly cause drowsiness.

Other Causes of Sleepiness

If not just the turkey, what else explains the irresistible post-Thanksgiving nap? Here are some other contributors:

Overeating: Eating a huge meal diverts blood away from the brain to the digestive system, leaving you mentally sluggish. Digestion also uses up a lot of energy, adding to feelings of sleepiness.
Carbs and fats: Foods like mashed potatoes, stuffing, and gravy cause spikes in insulin and cholecystokinin (CCK) – hormones that induce drowsiness.
Alcohol: Cocktails and wine can amplify feelings of sleepiness.
Sugar crash: Desserts high in refined carbs and sugar may briefly spike blood sugar before leading to fatigue.
Tryptophan in other foods: While turkey alone may not make you sleepy, tryptophan from other foods like cheese, nuts, or chocolate could contribute.
Changes in routine: Shifting from regular schedules to holiday disruptions in sleep patterns also plays a role.
Natural melatonin: Darker evenings in late fall naturally increase melatonin.

Tips to Avoid Post-Meal Sleepiness

Here are some tips to stay energized and awake after your Thanksgiving feast:

Eat healthy protein and fiber at breakfast: This provides lasting energy and prevents overeating later.
Go for a walk before the meal: Light exercise gives an energy boost to counteract impending food coma.
Choose vegetables and lean proteins: Fill up on lower calorie, higher nutrient foods.
Say no to second helpings: Stick to reasonable portions to avoid overload.
Sip water: Stay hydrated and drink water between alcoholic beverages.
Enjoy dessert modestly: Indulge your sweet tooth without going overboard.
Limit carbs and fats: Be mindful of heavy foods that induce fatigue.
Unwind mindfully: If you do get sleepy, embrace it! A short nap can be nourishing.

The Verdict

While the tryptophan in turkey may play a small role, there are many other factors that contribute to drowsiness and fatigue on Thanksgiving day. With mindful eating habits, it’s possible to enjoy this beloved holiday while avoiding the infamous food coma! The key is focusing on nutrition, moderation, and giving your body the break it needs amidst the excitement and indulgence.

can turkey make you sleepy

Jay Summer,Staff Writer

Jay Summer is a health content writer and editor. She holds a B.S. in psychology and masters degrees in writing and public policy.

Does Tryptophan Make You Sleepy?

Research suggests that consuming tryptophan can help people fall asleep faster and improve sleep quality. Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source That said, tryptophan isn’t likely to cause a person to need an immediate nap, despite the lore surrounding tryptophan-containing Thanksgiving turkey.

Sleep-related studies involving tryptophan generally look at how tryptophan consumption affects a person’s nighttime sleep, since tryptophan isn’t known to typically make people feel immediately tired. Some tryptophan research involves giving people tryptophan-rich foods, while other studies involve giving people tryptophan supplements. Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source

Tryptophan likely contributes to good sleep because the body uses it to make serotonin, a neurotransmitter. Serotonin helps regulate sleep and is used to create melatonin, a sleep-promoting hormone. As with tryptophan, foods that contain melatonin or serotonin have been found to promote better sleep.

Does Turkey Actually Make You Sleepy?

FAQ

Why does eating turkey make you sleepy?

It’s common to feel tired after eating Thanksgiving turkey or deli turkey. Some evidence suggests that the drowsiness occurs because of a compound called tryptophan. Tryptophan is an amino acid your body cannot produce, so you must get it from your diet. The compound plays a role in sleep regulation.

How much turkey does it take to get sleepy?

Don’t blame the turkey for your post-meal sleepiness, experts say. To get the amount of tryptophan required to cause a food coma, he said, we’d have to eat about 8 pounds of turkey meat — about half of a typical bird meant to serve a crowd.

What are the side effects of eating turkey?

Health Risks Of Eating Turkey There are many pathogens associated with turkey, including clostridium perfringens, campylobacter, and salmonella. These can cause diarrhea, fever, and stomach cramps, and can last a few hours or a few days. They can even cause fatalities.

Which foods make you sleepy?

Kiwi, cherries, milk, fatty fish, nuts, and rice have been found to aid in relaxation and sleep. Avoid caffeine, alcohol, and heavy meals before bedtime for healthier sleep patterns. Nutrition and sleep are connected, but a balanced diet will not benefit your sleep if you have poor bedtime habits.