Thanksgiving Myth Busted: Does Turkey Make You Sleepy?

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Have you ever thought about whether turkey makes you sleepy after a big meal? There is a chemical in turkey called tryptophan that many people say is to blame. However, there's more to the story than that.

Tryptophan plays a role in sleep regulation but requires carbohydrates to significantly affect brain chemistry. Overeating, alcohol, and high-carb intake have a greater immediate impact on post-meal drowsiness. This article talks about why you feel sleepy after eating turkey and what makes you feel that way. Let us bust the myth and tell you the truth.

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Does Turkey Make You Sleepy?

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Others think that eating turkey at the Thanksgiving feast makes you sleepy. According to this idea, turkey has tryptophan, an amino acid that helps make serotonin and melatonin, two chemicals that help control sleep. A more complex answer to the question "Does turkey make you sleepy?" The effects of eating a big meal, sugary foods, and alcohol intake play a stronger role in post-meal drowsiness than turkey alone.

Why the tryptophan myth persists

Researchers think that tryptophan, which helps the body make serotonin and melatonin, makes you sleepy. These chemicals help you sleep well. Unfortunately, turkey alone provides tryptophan, but not in high enough concentrations to cause significant drowsiness without the presence of carbohydrates to facilitate its uptake into the brain.

• Tryptophan amount in turkey: Usually, a serving has between 250 and 400 mg. Sleep supplements typically contain 500–2,000 mg of tryptophan, substantially more than what a typical serving of turkey provides.

• More tryptophan in other foods: Tryptophan is found in higher amounts in nuts, cheese, pumpkin seeds, and other poultry than in turkey.

• Only food myth: Other foods can also make it hard to sleep. Larger factors are carbohydrates and alcohol.

The real reasons you feel tired after eating

This is usually caused by eating too much at Thanksgiving and how your body responds to a big meal.

• Big meal impact: After eating a lot of carbs like those in mashed potatoes, stuffing, candied yams, and sugary foods, your blood sugar goes up.

• Sugar crash: Blood sugar drops quickly after it rises, making you tired and sleepy.

• Alcohol consumption: Drinking alcohol, like wine, slows down the digestive system and leads you to feel tired and sleepy.

• Time of year: Higher levels of melatonin are naturally found in your brain during the holidays when daylight is shorter.

Why Does Turkey Make You Feel Sleepy?

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There are nutrients in turkey that help you sleep, but they're not enough to make you feel like you're in a food coma after a holiday meal. Much more important are other factors like how much and what you eat.

Tryptophan’s role in the body

One of the building blocks of protein is tryptophan, which is an essential amino acid. It helps your body make serotonin and melatonin, which are important for keeping your mood and sleep in check.

• Serotonin and melatonin: These hormones help you improve sleep and control when you sleep and wake up.

• Brain access: Carbs help tryptophan get into the brain.

• Other sources: While turkey is a good source of tryptophan, other foods like chicken, soybeans, and pumpkin seeds also contain comparable or higher levels per gram.

How much tryptophan is actually in turkey?

Eggs and turkey are good sources of protein and tryptophan, but not enough to put you to sleep on their own.

• Serving size comparison: For every sleep aid, you'd need 20 servings of turkey.

• Better protein sources: Turkey is skinny, but it's not the only country that is like that. Chicken and pumpkin seeds can contain similar or slightly higher concentrations of tryptophan per serving, depending on preparation and portion size.

• Not the main cause: There's more than just turkey at Thanksgiving dinner. Having a lot of carbs, alcohol, and water makes you tired.

Does Turkey Contain Melatonin?

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The hormone melatonin tells the body it's time to sleep. By helping the body make melatonin, turkey doesn't give you melatonin itself.

The serotonin-melatonin pathway

Serotonin changes tryptophan from turkey into melatonin. However, the turkey is not the only thing that helps.

• Brain chemistry: To increase melatonin, your brain needs both tryptophan and carbs.

• Hormone support: Ingesting tryptophan is easier when you eat carbs like those in stuffing or mashed potatoes.

• Sleep regulation: As the holidays are getting darker, melatonin helps your body know it's time to rest.

Why turkey alone won’t boost melatonin

While turkey alone may not induce drowsiness, combining it with carbohydrate-rich foods can support serotonin and melatonin production involved in sleep regulation.

• Carbs are key: Tryptophan’s effect on melatonin synthesis is enhanced when consumed with carbohydrates, which increase insulin levels and aid its transport into the brain.

• Protein balance: Without carbs, turkey's protein can actually keep you awake.

• Alcohol and overeating: These two have a greater impact on making you feel drowsy after a Thanksgiving feast.

What Does Fully Healthy Say About Turkey and Sleep?

Fully Healthy doesn't say that eating turkey makes you sleepy, but it does support a diet that helps with energy, digestion, and rest in general. The website has recipes, tips, and products with clean ingredients that are meant to help you feel less bloated and avoid sugar crashes after a big meal.

These habits can help you sleep better at Thanksgiving or any other dinner. Instead of blaming the Thanksgiving turkey, FullyHealthy says to eat a variety of foods in moderation.

Wellness foods that aid digestion and rest

Their main product line is made up of foods that help digestion and rest. Even though they don't talk about tryptophan or melatonin by name, many of the foods they sell are good for keeping blood sugar and energy levels healthy.

• AIP and clean foods: These help keep your gut healthy and lower inflammation in your body and brain.

• Sleep-friendly proteins: Turkey breast, beef, and fish that are high in the amino acid tryptophan are included.

• Low-sugar snacks: Keeps blood sugar from rising too high and help you sleep better.

Holiday meals without the crash

They give holiday tips on how to avoid getting sleepy or low on energy after a meal.

• Smart meals: Mix mashed potatoes, carbs, and protein in a healthy way.

• Mindful eating: Eat slowly, go for a walk after dinner, and stop eating when you're full.

• Drink tips: Cut down on sugary and alcoholic drinks to stay alert.

Final Thoughts

So, does turkey make you sleepy? Not really. The amino acid tryptophan is found in turkey, but not in enough amounts to really put you to sleep. The big meal with mashed potatoes, carbs, and alcohol made your digestion slow down, your insulin level rise, and you feel sleepy. To sleep well and keep your sleep in check, your body and brain need to be in balance.

Turkey makes it easy to eat protein, but foods aren't the only cause. Read the research and follow the smart tips. Then you can enjoy your Thanksgiving meal with a calm stomach and better rest. Not just tryptophan or carbs, but also melatonin.

FAQs

What happens if you eat too much turkey?

Eating turkey in a big meal with mashed potatoes, carbs, and alcohol may slow digestion, overload the body, and increase sleepiness.

Is there a natural sedative in turkey?

Turkey contains tryptophan, which the brain can convert to melatonin with the aid of carbohydrates, but the quantity in a typical serving is insufficient to act as a sedative by itself.

What foods make you sleepy after eating?

Foods like turkey, mashed potatoes, and other high-carb meals with alcohol can make you sleepy due to effects on digestion and sleep regulation.

Is turkey good before bed?

Turkey has protein and tryptophan that support melatonin and good sleep, but only when you consume it with carbs and manage rest tips.

Does turkey make you sleepy or is it the meal?

Does turkey make you sleepy? Not alone. It’s the big meal, carbs, and alcohol that cause brain fatigue and affect sleep regulation in the body.