Fun Fact: A Chemical Found in Turkey Might Contribute to Post-Thanksgiving Drowsiness

Do you ever find yourself feeling especially tired after eating your Thanksgiving meal? There could be a reason for that—other than the intake of side dishes that could be high in fat and sugar. That overly exhausted feeling is common after eating turkey, and evidence proposes that the drowsiness is a result of tryptophan, a compound that impacts serotonin and melatonin production.^1,2

Image credit: Alexander Raths | stock.adobe.com

Tryptophan is an amino acid that can be found in meat, poultry, dairy, fish, nuts, seeds, grains, and beans, and the body cannot produce the compound on its own.^1,2 The intake of tryptophan aids in the healthy production of neurotransmitters such as serotonin, which is connected with melatonin. Although the compound is not known to cause immediate drowsiness, it does promote quicker rest and improved sleep quality.¹

“Turkey isn’t especially high in tryptophan—there’s actually a bit more in chicken—so that post-Thanksgiving meal drowsiness is more likely due to overeating,” Megan Wong, RDN, a dietitian at One Stop Nutrition, said in an interview with Health. “That and the fact that you’re overeating high-fat dishes. Research [findings have] shown that after a high-fat meal, an increased level of the hormone cholecystokinin leads to drowsiness.”¹

About 3 oz of turkey breast contain approximately 180 to 244 mg of tryptophan, whereas the typical pharmaceutical dose to improve sleep is 5000 mg, or 5 g. According to Health, an individual would have to eat about 61 to 84 oz of turkey to meet the 5000 mg.¹

In addition to turkey, other factors such as overeating and intake of alcohol can contribute to wanting to nod off on the sofa after enjoying the holiday meal. Common foods that also contain tryptophan include cheese, milk, peanuts, pumpkin seeds, sesame seeds, egg whites, sunflower seeds, pistachios, almonds, and walnuts.^1,2 In another interview with Health, Uma Naidoo, MD, a psychiatrist and author of This Is Your Brain on Food, said that carbohydrates and refined sugars found in cocktails and other dishes can raise blood glucose levels, adding to the tiredness.¹

However, tryptophan can impact individuals differently, particularly with how quickly it takes effect.¹ This makes it difficult to know its impacts, as certain medications and other supplements can interfere with the compound.²

“We all have highly unique microbiomes and biochemical profiles, especially when it comes to neurotransmitters and hormones, which influence how we digest and utilize the nutrients in food, as well as how they make us feel,” Naidoo said in the interview. “Knowing this, it’s likely that some of us may be more or less sensitive to the sedative effects of tryptophan.”¹

The best way to avoid feeling sluggish after the Thanksgiving meal is to avoid eating to the point of feeling uncomfortable, which could be difficult with the temptation to consume more than usual. Enjoying foods and alcohol in moderation while staying hydrated can help in remaining alert without having to miss out on the traditional Thanksgiving dishes¹—or a quick after-dinner nap could suffice.

REFERENCES

1. Lafuente C. Why does turkey make you sleepy? Health. Updated March 29, 2024. Accessed October 8, 2024. https://www.health.com/nutrition/whydoes-turkey-make-you-sleepy#:~:text=It’s%20common%20to%20feel%20tired,a%20role%20in%20sleep%20regulation

2. Summer J, Cotliar D. What is tryptophan? Sleep Foundation. Updated April 19, 2024. Accessed October 8, 2024. https://www.sleepfoundation.org/nutrition/what-is-tryptophan