If youre one of the Americans who consumes some of the nearly 46 million turkeys eaten in the U.S. each year on Thanksgiving, youre probably familiar with “turkey coma.”
Whether you had just one plate or two, many may experience an overwhelming feeling of drowsiness after the Turkey Day feast that may not seem comparable to any other meal of the year. However, the tired feeling isnt actually just some phenomenon. Theres a reason why people are left wanting to get into bed after the grand feast.
You may have always blamed the traditional main dish as the culprit behind the feeling of tiredness, but turkey isnt the sole suspect behind that lethargic feeling, registered dietitian and nutritionist Nancy Farrell Allen says.
“Turkey doesn’t deserve the entire credit for those feelings of drowsiness on Thanksgiving Day,” Allen told USA TODAY.
While Allen says turkey doesnt deserve all the credit for causing drowsiness, there actually is something in the meat that causes a tired reaction.
Turkey contains an amino acid known as tryptophan, which helps the brain release chemicals like serotonin and melatonin. Dr. Donald Hensrud, nutritionist and editor of The Mayo Clinic Diet,told USA TODAY tryptophan is an “essential” amino acid because the human body doesnt produce it.
“Theres certain amino acids that we need need to get through our diet, tryptophan is one of them,” he said.
The turkey coma – it’s a phenomenon many of us experience after our annual Thanksgiving feast You know the feeling – you push yourself away from the table in a dazed, lethargic state, struggling to keep your eyes open All you want to do is crawl onto the couch for a nap. But what causes this irresistible urge to snooze? Is the turkey really to blame?
As it turns out, the turkey coma has become something of a myth. While many blame tryptophan in turkey for the drowsiness, the true reasons behind the post-Thanksgiving snooze fest are more complex. Keep reading to learn the facts behind the turkey coma and tips for avoiding it.
What Is Tryptophan?
Tryptophan is an essential amino acid found in many protein-rich foods, including turkey. It helps produce serotonin and melatonin in the brain – two hormones that promote relaxation and regulate sleep. This has led to the belief that consuming turkey makes people feel sleepy after Thanksgiving meals.
However, tryptophan alone does not cause drowsiness directly after eating turkey. Here’s why
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Turkey does not contain high enough levels of tryptophan to directly induce sleepiness. You’d have to eat about 4 pounds of turkey meat to get enough tryptophan for this effect.
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Tryptophan competes with other amino acids to enter the brain. Eating protein-rich foods like turkey does not significantly change tryptophan levels in the blood compared to other amino acids.
So while tryptophan in turkey plays a small role, there are other more significant factors that contribute to the sleepy feeling.
Why Does the Turkey Coma Happen?
Here are the main reasons you’re likely to feel fatigued and sleepy after a big Thanksgiving meal:
Overeating
When you eat a large meal, your body directs more blood flow to your stomach and intestines to help digest the food. This diverts blood away from your brain, making you feel tired. The average Thanksgiving meal far exceeds the recommended portion sizes.
Carb-Loading
Thanksgiving meals tend to be loaded with carbohydrate-rich foods like bread, potatoes, sweet potatoes, and pie. Carbs cause your blood sugar levels to spike, then crash, making you drowsy.
High-Fat Foods
Fatty foods like gravy, butter, and cream take a lot of effort to digest. Your body focuses its energy on digestion rather than brain function when you overload on fat.
Alcohol Consumption
Many people drink alcohol like wine, cocktails, and beer with Thanksgiving dinner. Alcohol is a depressant that makes you feel relaxed and sleepy.
Disruption of Routines
Traveling and changing your normal sleep schedule can also make you feel more tired on Thanksgiving. The excitement and late nights leading up to the holiday disrupt your body’s natural rhythms.
How to Prevent Turkey Coma
You don’t have to miss out on the best parts of Thanksgiving if you want to avoid the sluggishness. Here are some tips:
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Eat lighter portions – Fill up on veggies and go easy on the carbs. Don’t feel like you need to overstuff yourself.
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Limit alcohol – Have just one glass of wine or cocktail, or skip it altogether. Alternate alcoholic drinks with water.
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Stay hydrated – Drink plenty of water with your meal which aids digestion.
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Exercise – Go for a short walk or play a game of touch football after eating to boost circulation.
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Get enough sleep – Don’t skimp on sleep leading up to Thanksgiving which can increase fatigue.
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Listen to your body – If you do feel sleepy, embrace it! Nap if needed then get back to enjoying the day.
The Bottom Line on Turkey Coma
While the turkey coma is real, tryptophan in turkey is not solely to blame. It’s a combination of overeating, high carb and fatty foods, alcohol, and disrupted sleep schedules. By following some of the tips above like controlling portions, limiting alcohol, staying active, and getting rest, you can help avoid that sleepy feeling.
But don’t be too hard on yourself if the coma hits – going into a food coma once a year is part of the Thanksgiving tradition for many! Just be sure to practice moderation so you don’t miss out on time with family and friends.
Does tryptophan make people feel sleepy?
The reason why tryptophan makes people feel so sleepy is because of the serotonin and melatonin it produces.
Melatonin is a hormone that regulates someones sleep cycle, as people can buy over-the-counter dietary supplements of it to help them fall asleep. Serotonin, commonly known as the hormone associated with happiness, has a variety of functions such as stabilizing sleep, mood, appetite and pain, according to the United States Library of Medicine. The mixture of the two hormones is what Hensrud said is the reasoning for feeling drowsy after eating.
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How much is in turkey? Could it really make you tired?
As with all other foods, it all depends on how much turkey one eats on Thanksgiving. Should one person eat 6 ounces of turkey, double the recommended amount suggested by the University of Illinois Extension service, there would be 488 milligrams of tryptophan, Allen said.
However, turkey isnt the only food with tryptophan in it, and other common foods actually have higher levels of the amino acid than turkey.
Other Thanksgiving foods with tryptophan in it include ham, which if eating double the U.S. Department of Agricultures recommended serving, amounts to 507 milligrams of the amino acid. Chicken, red meat and pork also have tryptophan.
Ever had or been told to have a glass of milk before bed? Its because an 8-ounce-serving of milk has 105 milligrams of tryptophan, which Allen said she recommends to patients to help “elicit a peaceful rest at night.” Other dairy products like yogurt and eggs also contain the amino acid.
According to Nutrition Data, turkey ranks 54th of all foods in the amount of tryptophan, behind foods such as eggs, halibut, crab and lobster.
Turkey Coma? | That’s a Fact
FAQ
Why do people go into a turkey coma?
What’s the chemical in turkey that makes you sleepy?
What is food coma turkey?
What makes you tired after eating turkey?
Is a Turkey coma a real thing?
We’re talking turkey. More specifically, the turkey coma many people get after a big holiday meal. But you’d be surprised to know the post-meal sleepies isn’t the fault of the bird. We’ll speak to a metabolic engineering researcher from the University of Waterloo to break down the science behind the food coma.
What are symptoms of coming out of coma?
Signs that a person is emerging from a coma include the ability to keep their eyes open for longer and longer periods of time and an increased ease with which they can be awakened from “sleep”—first by pain (pinch), then by touch (such as gently shaking their shoulder), and finally by sound (calling their name).
Can a Turkey cause a food coma?
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 causes a Thanksgiving Food Coma?
Behavior also plays a role in the Thanksgiving food coma. People often ignore the internal cues that tell them to eat earlier in the day because they’re anticipating a delicious Thanksgiving feast, Piga-Plunkett said. “Thanksgiving tends to lead to overindulgence,” she added.