Does Eating Ham Really Make You Sleepy? The Science Explained

Ham is a popular staple at holiday meals and weekend brunches. Who doesn’t love a hearty slice of perfectly glazed ham? But have you ever wondered if ham’s rich savory flavor also comes with an unintended side effect – sleepiness?

It’s a common belief that eating ham and other meats makes people drowsy The infamous “turkey coma” that sets in after Thanksgiving feasts is a prime example. But is there any science behind the myth that ham causes sleepiness? Let’s dig in and find out

Why We Get Sleepy After Big Meals

While it may seem like the tryptophan in turkey and ham sends us straight to dreamland after holiday meals, scientists say there are other factors at play. Here are some of the main reasons heavy meals make us snooze:

• Blood Flow – When we eat a large meal, blood gets diverted to the stomach to help with digestion. Less blood reaching the brain can cause drowsiness.

• Insulin Spikes – Carb- and calorie-heavy meals cause big spikes in the hormone insulin. This triggers changes in blood sugar that can also make us drowsy.

• Body’s Rest Mode – Our bodies go into “rest and digest” mode after eating, which can make us sleepy as our energy is directed toward digestion.

• Timing – Eating a large meal close to bedtime can disrupt circadian rhythms and normal sleep patterns.

So in general it’s the quantity and composition of food at meals not any one food item, that leads to the tired feeling. But how does tryptophan specifically fit into the equation?

The Role of Tryptophan

Tryptophan is an essential amino acid found in many protein-rich foods. The body uses tryptophan to produce serotonin and melatonin – two hormones that help regulate sleep and wake cycles.

Here’s a breakdown of how tryptophan influences tiredness:

• Serotonin – Tryptophan is needed for serotonin production, which helps control mood and sleepiness.

• Melatonin – Serotonin converts to melatonin, the sleep-promoting hormone that makes us drowsy.

• Carbs – Carbs help tryptophan cross the blood-brain barrier to be used for serotonin/melatonin.

So while tryptophan plays a role in sleep cycles, experts say it doesn’t directly send you into a food coma. Tryptophan levels on their own are not enough to make you instantly fall asleep after a meal.

Does Ham Contain More Tryptophan Than Other Meats?

Now that we know how tryptophan influences tiredness, does ham contain more of this amino acid than other meats?

According to nutrition data, the tryptophan content of ham and other common meats is:

• 3 ounces ham: 250-500 mg tryptophan

• 3 ounces beef: 250-300 mg

• 3 ounces chicken: 300-400 mg

• 3 ounces turkey: 250-400 mg

• 3 ounces pork: 200-400 mg

So while ham does contain tryptophan, servings contain about the same or slightly less than other meats. This means ham is unlikely to cause more sleepiness than chicken, beef, pork, or turkey based on tryptophan amounts alone.

Other Causes of Sleepiness After Eating Ham

While ham doesn’t have remarkably high tryptophan levels, you may still feel fatigued after eating it. Here are some other factors that can lead to tiredness:

• Serving Size – Eating a large serving of ham contributes to an overall heavy meal.

• Fat Content – Ham’s high fat content can lead to significant insulin spikes.

• Sodium Content – Salty cured or smoked ham may disrupt fluid balance.

• Tyramine Levels – Ham contains tyramine, which increases alertness. Aged ham has higher tyramine.

• Add-Ons – Serving ham with starchy sides or carby dipping sauces promotes tryptophan absorption.

So the most likely culprits if ham makes you sleepy are overeating, the way it’s prepared, and what you eat with it. Not the ham itself.

Tips to Avoid a Ham-Induced Food Coma

If you want to enjoy some delicious ham without the snooze-fest after, here are some tips:

• Eat a small portion instead of overindulging.

• Select less salty types like fresh uncured ham.

• Pair with veggies instead of carbs to reduce insulin spikes.

• Stay hydrated to counteract sodium effects.

• Avoid eating right before bed. Allow 2-3 hours for digestion.

• Get active after eating to boost circulation and energy.

• Limit alcohol, which enhances tryptophan absorption.

So go ahead and enjoy some tasty ham! Just do so in moderation as part of a balanced meal. With some mindfulness about portions and pairings, ham doesn’t have to put you to sleep.

The Bottom Line

While ham contains the sleep-related amino acid tryptophan, it does not contain significantly more than other types of meat. The post-meal sleepiness some people experience after eating ham can likely be attributed to overeating, high-fat/salty additions, carby side dishes, alcohol, and timing issues. By following some simple tips like limiting portions, watching add-ons, staying hydrated, and allowing time to digest, you can happily savor ham without the unwanted side of fatigue. So don’t blame the ham – with balance and moderation, you can enjoy those delicious slices without the post-meal snooze.