Holiday staples include delicious foods like honey-baked ham, roasted beef tenderloin, and one of the most iconic holiday foods of them all: turkey.
Although turkey is absolutely delicious, you may find yourself wondering, “Why does turkey make you so sleepy?” In this article, we’ll answer that question so you can prepare for the holiday season ahead.
Why does turkey make you sleepy?
It turns out it might not be the turkey itself that’s making you so tired. “It’s a common myth that turkey makes you sleepy,” says Alyssa Pacheco, RD, a dietitian who specializes in nutrition for people with PCOS.
Here’s the deal: “Turkey contains a specific amino acid called tryptophan, which helps your body make serotonin, and serotonin is a precursor for melatonin, which is commonly known as our sleep hormone,” says Pacheco.
While many people believe that tryptophan in turkey is solely responsible for causing sleepiness, that’s not true. Turkey doesn’t really contain more tryptophan than other foods.
Case in point: A 3-ounce serving of turkey typically has around 215 mg of tryptophan, while beef and pork each have about 230 mg of tryptophan in a similar size serving, says Pacheco.
Some other foods have even more tryptophan than turkey.
“Mozzarella cheese has 515 mg of tryptophan for every 100-gram serving portion, while pumpkin and squash seeds boast 576 mg of tryptophan for every 100-gram serving,” explains Catherine Gervacio, RD, registered dietitian and certified exercise nutrition coach at Living.Fit.
If other foods are often higher in tryptophan than turkey, then why does turkey make you sleepy?
“Most people feel tired after a traditional Thanksgiving meal for other reasons besides the tryptophan in turkey,” says Pacheco. “Factors like alcohol, carb-heavy side dishes, and large portion sizes are more likely the culprit behind that tired feeling.”
Gervacio also notes that the drowsiness after a holiday meal is more likely due to overeating and the combination of foods, rather than just turkey.
“Large meals high in carbohydrates (like stuffing, mashed potatoes, and pie) cause a spike in insulin, which increases the uptake of amino acids in muscles except tryptophan,” she explains.
This leads to higher levels of tryptophan in the brain, boosting serotonin and melatonin production.
“This can make you feel tired,” she says. “Added to that, digesting a large meal requires energy, diverting blood flow to the digestive system and contributing to feelings of fatigue.”
How to keep Thanksgiving meals from ruining your sleep
Now you know why turkey makes you sleepy. Next, it’s time to explore ways to avoid the holiday food coma.
- Choose vegetables or lower-carb sides. Gervacio says lower-carb side dishes and veggies like roasted Brussels sprouts or sweet potatoes are delicious and nutritious options that can help you avoid the insulin spike that can cause sleepiness after that Thanksgiving Day dinner.
- Eat regular meals leading up to your holiday meal. “Don’t skip meals in anticipation of your holiday meal,” shares Pacheco. “This only sets your blood sugar levels up for a roller coaster ride that can eventually lead to overeating and a blood sugar crash that will make you feel tired.”
- Monitor alcohol intake. If you’re going to indulge in alcohol during Thanksgiving, Pacheco says to do so mindfully. “Enjoy your adult beverage alongside your holiday meal and make sure you’re also hydrating with plenty of water.” Gervacio says you can also opt for non-calorie drinks instead.
- Practice mindful eating. Gervacio says to take your time with your Thanksgiving meal and allow your body to properly digest food. “This prevents overeating and the resulting energy crash,” she explains.
- Set your holiday plate up for success. “Ideally, your plate will include about 1/4 protein such as turkey and 1/4 carbs such as mashed potatoes and stuffing,” says Pacheco. “The remaining half of your plate should ideally be fiber-rich veggies such as green bean casserole, turnips and carrots, or beets.”
- Walk. “If you can, take a walk after eating,” mentions Gervacio. “A light walk can help stimulate digestion, increase blood flow, and prevent the sluggishness that often follows a big meal.”
FAQs
Why does tryptophan make you sleepy?
Higher levels of tryptophan in the brain boost serotonin and melatonin production, which can make you feel tired. It’s not necessarily the tryptophan that makes you sleepy but rather the melatonin that results from it.
Does turkey have melatonin in it?
Turkey doesn’t have melatonin, but it does contain a specific amino acid called tryptophan, which helps the body make serotonin. Serotonin is a precursor for melatonin, which is commonly known as our sleep hormone. Though turkey doesn’t contain melatonin, it has the properties to create melatonin through serotonin.
How much turkey do you have to eat to be sleepy?
Turkey at Thanksgiving dinner doesn’t inherently make you sleepy. Other factors like alcohol, carb-heavy side dishes, and large portion sizes are more likely the culprit behind feeling tired after that Thanksgiving Day meal.
Next, learn about the connection between nutrition and sleep.
