What’s Really Behind That Turkey Coma

You’ve just polished off a huge Thanksgiving feast featuring a perfectly roasted turkey as the centerpiece. Now you’re ready to collapse on the couch and take a nap. The tryptophan in the turkey must be to blame, right? Not so fast. While turkey does contain tryptophan, an amino acid associated with sleepiness, it’s not the sole reason you’re ready to snooze after a big holiday meal. Let’s take a closer look at what’s really going on.

Tryptophan and Turkey

Turkey does contain tryptophan, an essential amino acid that serves as a building block for proteins in both animals and plants. Research has shown tryptophan can promote good sleep and improve mood.

Once you eat foods containing tryptophan, your body uses the amino acid to produce serotonin, an important neurotransmitter that helps regulate sleep. Your body then uses serotonin to produce melatonin, a hormone that makes you feel sleepy.

So tryptophan in turkey is linked to better sleep, but here’s the catch – turkey doesn’t actually contain very much of this amino acid To get an effective pharmaceutical dose of tryptophan for improved sleep, you’d need around 5 grams There’s only 180-244 milligrams in a 3 ounce serving of turkey.

To get 5 grams of tryptophan, you’d have to eat a whopping 20-28 pounds of turkey! So while tryptophan in turkey may play a small role in post-meal sleepiness, it’s clearly not the whole story

Other Causes of a Turkey Coma

If tryptophan alone doesn’t explain that irresistible urge to nap after devouring plate after plate at Thanksgiving dinner, what else is at play? Here are some other common culprits behind the infamous turkey coma:

• Overeating: When you overload your digestive system with a huge holiday feast, your body directs more blood flow to your gut to help with digestion. This leads to less blood flow to other parts of your body, resulting in sleepiness.

• High-fat foods: Many traditional Thanksgiving dishes like mashed potatoes, stuffing, and pie are high in fat. Research shows that after eating high-fat meals, levels of the hormone cholecystokinin (CCK) increase. This hormone promotes sleepiness.

• Alcohol: Drinking alcoholic beverages like wine, champagne, and cocktails can make you drowsy. Alcohol is a depressant that slows down your central nervous system.

• Simple carbs: Foods high in refined carbs and sugars like cornbread, cranberry sauce, and desserts cause a spike in blood sugar. That sudden spike leads to fatigue once your blood sugar crashes.

• Tryptophan sensitivity: We all metabolize tryptophan differently based on our unique biochemical makeup. Some people are more sensitive to its sedative effects than others.

Avoiding a Turkey Coma

A little post-Thanksgiving drowsiness may be inevitable, but there are some strategies you can use to help avoid an extreme turkey coma:

• Eat mindfully and listen to your body’s hunger/fullness cues. Don’t overstuff yourself.

• Choose lean protein options like turkey breast without the skin. Avoid high-fat meats and gravy.

• Load up on veggie sides like green beans, Brussels sprouts, and salad.

• Limit carbs from foods like potatoes, bread, pasta, and rice.

• Drink water throughout your meal and limit alcohol intake.

• Get some fresh air after eating by going for a short walk outside.

• Don’t give in to the nap urge too quickly. Engage in an activity to perk yourself up.

• Stick to one plate and don’t go back for seconds. Leave room for the next meal.

The Bottom Line

While the tryptophan in turkey may play a small role in post-Thanksgiving sleepiness, it’s not solely to blame. Overeating, high-fat foods, alcohol, carbs, and your individual metabolism are more likely culprits.
Practice mindful eating, fill up on veggies, stay hydrated, avoid alcohol, and limit portions of carb-heavy dishes. With some simple strategies, you can enjoy your holiday feast without the unwanted turkey coma!