Many people do. A mainstay on the dinner table at this time of year, turkey contains tryptophan, which is widely believed to be responsible for the uncontrollable yawns and sudden snoozes common after huge family feasts.
“Tryptophan is an essential amino acid needed to make serotonin, a hormone that has many functions in our body, including balancing mood and sleep,” said sleep specialist Dr. Raj Dasgupta, an associate professor of clinical medicine at the University of Southern California’s Keck School of Medicine.
“The byproduct of the tryptophan-to-serotonin process is melatonin, another hormone that regulates our sleep cycle,” he said. “Our bodies do not naturally produce tryptophan, so we have to get it through the foods we eat.”
However, many foods besides turkey contain tryptophan, including cheese, chicken, egg whites, fish, milk, peanuts, pumpkin seeds, sesame seeds, soybeans and sunflower seeds, according to the National Library of Medicine.
As Thanksgiving approaches, many people look forward to gathering with family and friends for a delicious turkey feast. But an age-old myth persists that turkey makes you sleepy after eating it. Is there any truth to this belief? Or is it just an old wives’ tale that gets passed down year after year? Let’s explore the science and myths behind the tryptophan in turkey.
The Role of Tryptophan
The myth stems from the fact that turkey contains tryptophan, an amino acid essential for producing serotonin and melatonin Serotonin regulates mood and melatonin regulates sleep cycles Some believe turkey contains high levels of tryptophan compared to other meats, causing drowsiness after eating it.
However research shows turkey doesn’t contain significantly more tryptophan than chicken beef, pork, or fish. While tryptophan can promote sleepiness and mood regulation, turkey does not contain enough to make a difference compared to eating other proteins.
Adults taking tryptophan supplements for sleep take around 5 grams. In contrast, two servings of turkey only contain about 410 milligrams of tryptophan, which is well below supplement-level doses. You would have to eat a very large amount of turkey to reach high enough tryptophan levels to make you sleepy.
Other Foods Contain Tryptophan Too
Interestingly, many other common foods also contain tryptophan. Dairy products like milk and cheese have tryptophan. So do beef, chicken, nuts, soybeans and more. Yet none of these foods have a reputation for making people feel tired after eating them Clearly, there must be more to the sleepy phenomenon than just turkey’s tryptophan content.
Reasons for Post-Meal Sleepiness
While tryptophan plays a small role, experts point to several other factors that contribute to feeling sleepy after holiday meals:
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Overeating carbohydrates – Consuming large quantities of potatoes, breads, desserts, and other carbs causes blood sugar spikes and crashes, leading to fatigue.
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Alcohol consumption – Alcohol causes dehydration and has sedating effects, compounding drowsiness.
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Digestion requires more blood – More blood gets diverted to the stomach for digestion, leaving less blood for the brain to stay alert.
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Changes in circadian rhythms – The body starts releasing melatonin earlier in the evenings during fall and winter.
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Disrupting normal routines – Holiday schedules lead to changes in exercise and sleep patterns.
Tips to Avoid Food Coma Feelings
If you want to remain energetic and lively after your Thanksgiving feast, consider these tips:
- Eat small, healthy snacks beforehand
- Slow down while eating
- Take smaller portion sizes
- Limit alcohol intake
- Drink water between bites
- Stop eating when full
- Take a brief walk afterward
- Maintain regular sleep schedules
While giving in to a holiday food coma can be enjoyable, understanding the science allows you to make choices to stay alert and awake if needed. In the end, tryptophan is not the sole cause of drowsiness. Instead, it’s a combination of factors related to holiday eating and schedules.
The idea that turkey makes you sleepy is a common myth. In reality, while turkey contains tryptophan, it does not contain high enough levels to directly cause drowsiness compared to other proteins. Overeating carbs and changes in normal routines around holidays play a larger role. Being mindful of portions and schedules can help avoid a food coma!
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Do you believe in the holiday food coma?
Many people do. A mainstay on the dinner table at this time of year, turkey contains tryptophan, which is widely believed to be responsible for the uncontrollable yawns and sudden snoozes common after huge family feasts.
“Tryptophan is an essential amino acid needed to make serotonin, a hormone that has many functions in our body, including balancing mood and sleep,” said sleep specialist Dr. Raj Dasgupta, an associate professor of clinical medicine at the University of Southern California’s Keck School of Medicine.
“The byproduct of the tryptophan-to-serotonin process is melatonin, another hormone that regulates our sleep cycle,” he said. “Our bodies do not naturally produce tryptophan, so we have to get it through the foods we eat.”
However, many foods besides turkey contain tryptophan, including cheese, chicken, egg whites, fish, milk, peanuts, pumpkin seeds, sesame seeds, soybeans and sunflower seeds, according to the National Library of Medicine.
Food Myths: Does Turkey Make You Sleepy?
FAQ
How much turkey do you need to eat to get sleepy?
Why does turkey make you sleepy but chicken doesn t?
Is tryptophan in turkey a myth?
What are the side effects of eating turkey?
Why does eating turkey Make you Sleepy?
Tryptophan is an amino acid. Dr. Naidoo added that tryptophan “helps support the healthy production of neurotransmitters including serotonin, which plays a role in producing the sleep-supporting hormone melatonin .” This can explain why eating turkey makes you sleepy. The compound has additional purposes beyond playing a role in sleep.
Does turkey breast Make you Sleepy?
About 3 ounces (oz) of turkey breast contains between 180–244 mg of tryptophan. You would have to eat about 61–84 oz of turkey to get 5,000 mg of tryptophan. That means it’s very likely that tryptophan alone is not solely responsible for your sleepiness .
Does Turkey have melatonin?
It’s true that turkey is rich in tryptophan, an amino acid needed for the body to produce serotonin. And serotonin is used to make melatonin, a hormone that helps regulate sleep and wake cycles. But simply eating foods that are high in tryptophan won’t maximize our brain levels of tryptophan and serotonin.
Does Turkey make you drowsy?
There is another reason turkey has been accused of causing drowsiness: Tryptophan is also a precursor to melatonin, a sleep-associated hormone manufactured in the brain’s pineal gland.