Does Turkey Really Make You Sleepy? The Truth About Tryptophan and Sleep

The drowsiness that many people experience after eating a big Thanksgiving meal is a common phenomenon. Turkey often gets blamed as the culprit behind the post-feast sleepiness due to its high levels of tryptophan. But is this really true? Let’s take a closer look at the facts.

What is Tryptophan?

Tryptophan is an essential amino acid that the body uses to produce serotonin and melatonin. Serotonin is a neurotransmitter that helps regulate mood and happiness. Melatonin is a hormone that regulates sleep-wake cycles.

Tryptophan is found in many protein-rich foods like turkey, chicken, milk, yogurt, cheese, eggs, fish, soybeans, nuts and seeds Of all these foods, turkey has gained a reputation for causing drowsiness due to its supposedly high levels of tryptophan

But here’s the catch – turkey doesn’t actually contain much more tryptophan than other meats. A 3-ounce serving of roasted turkey breast contains about 250 mg of tryptophan. An equivalent serving of chicken breast contains 210 mg. Not a huge difference!

How Tryptophan Promotes Sleep

Tryptophan is a precursor for serotonin and melatonin production. Serotonin converts to melatonin when it gets dark outside. This makes us feel sleepy as melatonin levels rise.

For tryptophan to make you sleepy after eating turkey, the tryptophan would have to enter the brain and convert to serotonin. But tryptophan has to compete with other amino acids to cross the blood-brain barrier.

Eating a high protein meal like turkey may decrease the amount of tryptophan that enters the brain. This is because turkey also contains large amounts of amino acids like phenylalanine and leucine.

Research shows that eating a high carb meal along with tryptophan-containing foods can help tryptophan cross into the brain more easily, The carbs stimulate insulin release which helps tryptophan cross the blood-brain barrier

How Much Tryptophan Do You Need for Sleep?

Tryptophan supplements that aim to improve sleep and mood typically provide around 1-3 grams of tryptophan. To get 1-3 grams of tryptophan from turkey alone, you would have to eat about 3-9 pounds of turkey meat!

Clearly, eating a normal sized serving of turkey at Thanksgiving dinner is unlikely to deliver enough tryptophan to make you sleepy.

In fact, tryptophan from turkey may only have a mild relaxing effect rather than actual sleepiness. And it likely depends on the individual as some people may be more sensitive to tryptophan than others.

What Really Makes You Sleepy After Thanksgiving

While the tryptophan in turkey may contribute slightly, there are other factors that play a bigger role in post-Thanksgiving sleepiness:

• Overeating – It’s easy to overindulge when you’re presented with a huge variety of delicious foods. Eating more than your body needs can cause fatigue as your body works overtime to digest the meal.

• High-carb foods – Foods like potatoes, stuffing, rolls, and pie provide plenty of carbs. Carb-heavy meals can spike blood sugar levels, leading to a blood sugar crash and drowsiness.

• High-fat foods – Fat causes the release of hormones like cholecystokinin that can induce sleepiness. Thanksgiving meals tend to be high in fat from gravy, butter and cream.

• Alcohol – Many people drink wine, cocktails or beer with Thanksgiving dinner. Alcohol acts as a sedative and can amplify the sleep-inducing effects of tryptophan.

• Changes in routine – Shifts in meal timing and sleep habits around holidays can disrupt your body’s natural circadian rhythms. This contributes to daytime sleepiness.

Tips to Avoid After-Meal Sleepiness

Here are some tips to help you stay alert and energized after your Thanksgiving feast:

• Eat a light snack before the meal so you don’t arrive overly hungry. Going in starving leads to overeating!

• Fill your plate modestly and go back for seconds if still hungry. This prevents an uncomfortably full sensation.

• Choose lighter dishes like turkey breast, roasted vegetables and salads. Limit carbs, fat and gravy.

• Drink water between alcoholic beverages and limit yourself to 1-2 drinks. Stay well-hydrated.

• Enjoy a post-meal walk outdoors to aid digestion and give you an energy boost.

• Stick to your regular bedtime and wake time as much as possible.

The Bottom Line

The idea that tryptophan in turkey causes sleepiness is a common misconception. In reality, overeating, high-carb foods, fatty foods, alcohol and disruptions in routine all play a much bigger role than tryptophan alone.

While turkey does contain tryptophan, levels are too low to make you drowsy unless you eat an extremely large amount. So go ahead and enjoy your Thanksgiving turkey guilt-free! Just be sure to practice moderation for optimal holiday happiness and energy.