What Causes the Sleepiness After Eating Turkey? The Truth About Tryptophan

Eating turkey often gets the blame for making people feel sleepy and ready for a nap after a big holiday meal But what causes the drowsiness? Is it really the turkey’s fault or are there other factors at play?

I decided to dig into the science behind the myth that turkey contains substances that act as sedatives Here’s a look at what really makes you feel tired after a turkey dinner

Turkey and Tryptophan

The most common belief is that turkey contains high levels of the amino acid tryptophan, which makes you sleepy. Tryptophan is used by the body to produce serotonin and melatonin hormones that help regulate sleep cycles and mood.

Frequency of Entities:
turkey: 5
tryptophan: 5

However, turkey doesn’t actually contain that much tryptophan compared to other foods. About 3 ounces of turkey breast only has between 180-244 mg of tryptophan. To get to the 5 gram pharmaceutical dose of tryptophan shown to improve sleep, you’d have to eat 61-84 ounces of turkey!

Clearly the amount of tryptophan found in a typical serving of turkey is nowhere near enough to make you drowsy on its own.

Other Dietary Sources of Tryptophan

While turkey does contain tryptophan, it’s far from the only source. Many other common foods also contain tryptophan:

• Cheese
• Chicken
• Egg whites
• Fish
• Milk
• Peanuts
• Pumpkin seeds
• Sesame seeds
• Soybeans
• Sunflower seeds

Nuts are particularly high in tryptophan. Pistachios, cashews, almonds and walnuts have significant amounts.

So if tryptophan intake was solely responsible for drowsiness, you’d expect to get sleepy after eating a wide variety of proteins, not just turkey.

What Does Make You Sleepy After Turkey?

Research has shown there are several factors that contribute to feeling drowsy after a big turkey dinner:

• Overeating – It’s common to overeat at holiday meals, consuming far more calories and fat than usual. This leads to changes in blood sugar and release of hormones that can cause sleepiness.

• High-fat foods – Many traditional holiday dishes like gravy, stuffing and pie are high in fat. Studies show high-fat meals increase cholecystokinin (CCK) which directly induces drowsiness.

• Alcohol – Drinking wine, beer or cocktails can exacerbate the sedative effects of all that food.

• Carbs – Mashed potatoes, rolls, yams and other carb-heavy sides cause spikes and crashes in blood sugar that leave you feeling sluggish.

• Sitting idle – Lounging around the house and not getting any exercise after a big meal contributes.

• Changes in routine – Traveling and disruption of normal sleep schedules around the holidays play a role too.

So in reality, it’s the combination of all these factors that conspire to make you feel like curling up for a nap after a turkey dinner, not just the tryptophan.

How Food Impacts Sleep

While turkey tryptophan may not be the sole cause of drowsiness, there does seem to be a link between certain foods and better sleep in general.

Studies show that eating tryptophan, serotonin-boosting carbohydrates, and certain plant-based foods can help improve sleep quality. Here’s an overview:

• Tryptophan-rich foods – Consuming around 2-3 grams of tryptophan from food sources before bed has been shown to decrease sleep latency. This includes foods like turkey, chicken, cheese, milk, nuts, seeds, and beans.

• Carbohydrates – Eating carbs triggers insulin release which allows more tryptophan to enter the brain and convert to serotonin. Combining carbs and protein sources of tryptophan before bed has been shown to improve sleep.

• Plant-based foods – Fruits, vegetables and legumes contain melatonin, magnesium and polyphenols that may help regulate sleep cycles. One study found a plant-based diet improved sleep quality in just 2 weeks.

So while turkey alone won’t knock you out, eating tryptophan-rich protein and carbs as part of a healthy plant-based diet can help optimize your sleep.

Tips to Avoid After-Meal Drowsiness

If you want to avoid feeling sleepy and sluggish after holiday feasts, here are some tips:

• Eat slowly – This gives your body time to feel full and prevents overeating.

• Take smaller portions – Don’t overload your plate with mountains of food.

• Eat healthy pre-meal snacks – This prevents ravenous overeating. Stick to veggies, hummus, nuts, yogurt.

• Limit alcohol – Drink in moderation or abstain completely if you need to be alert.

• Stop when full – No need to stuff yourself and collapse into a food coma afterwards.

• Stay hydrated – Drink plenty of water which boosts energy levels.

• Take a walk after eating – A little light exercise helps digestion and energizes.

• Get enough regular sleep – Being well-rested makes you less prone to afternoon yawns.

The Bottom Line

The commonly held belief is that tryptophan in turkey causes drowsiness after holiday meals. In reality, turkey contains far less tryptophan than amounts linked to sleepiness. More likely, it’s the combination of overeating, high-fat foods, alcohol, carbs, and general holiday disruptions in routine that make you ready for a nap after a turkey feast.

If you want to avoid the post-meal sleepies, stick to moderate sized portions of lean protein and veggies. Stay hydrated, limit alcohol, and go for a quick stroll after eating. With these tips, you can stay alert and enjoy time with your loved ones.