What Does Turkey Release That Makes You Sleepy? The Science Behind Tryptophan

The long-held belief that turkey makes you sleepy has become a staple of Thanksgiving lore. The purported culprit? An amino acid called tryptophan. But does turkey really make you drowsy, or is this just a myth? Let’s take a closer look at the science behind tryptophan and see if we can get to the bottom of this sleepy mystery.

What is Tryptophan?

Tryptophan is one of several essential amino acids that our bodies need but cannot produce on their own. We have to get tryptophan from food. Tryptophan plays a few different roles in the body:

• It helps produce serotonin, a neurotransmitter that regulates moods like happiness.

• It also aids in melatonin synthesis, which controls circadian rhythms and sleep.

• Tryptophan is also needed for general growth and development

Does Turkey Contain Tryptophan?

Yes, turkey does contain tryptophan. A 3-ounce serving of roasted turkey breast has between 250-310 milligrams of tryptophan.

Turkey got its sleep-inducing reputation largely due to tryptophan. But here’s the catch: turkey doesn’t actually contain much more tryptophan than other meats. For example, the same serving size of chicken breast has around 220-290 milligrams.

Both turkey and chicken are decent sources of tryptophan, but by no means are they tryptophan powerhouses. In fact, various foods contain more tryptophan than turkey, including:

• Milk
• Eggs
• Cheese
• Soybeans
• Pumpkin seeds
• Peanuts

So if tryptophan is so abundant in many foods, why is turkey singled out as the sleepy culprit? There are a few theories behind this, which we’ll unpack next.

Why Do People Blame Turkey for Sleepiness?

There are several reasons why turkey tends to take the rap for drowsiness, even though plenty of other foods contain tryptophan too:

1. Large serving sizes

Turkey is often the centerpiece of a huge Thanksgiving feast. People may eat larger portions of turkey compared to other tryptophan sources. Eating more turkey means consuming more tryptophan overall.

2. Carb-heavy sides

Turkey is rarely eaten alone. It’s accompanied by carb-loaded sides like mashed potatoes, bread, stuffing, and yams. This combination of carbs and protein triggers insulin production, which allows more tryptophan to enter the brain according to some research.

3. Seasonal factors

Thanksgiving falls in late November when days are shorter. Darker evenings increase melatonin production and make people sleepier.

4. Overeating

Holiday gatherings encourage overindulgence in food and drinks. Eating more than your body needs can lead to fatigue as your digestive system works in overdrive.

How Much Tryptophan is Needed for Sleep?

Now that we’ve covered the tryptophan-turkey connection, how much tryptophan does it actually take to make someone sleepy?

Research suggests tryptophan supplements can help improve sleep quality. The recommended supplemental dose is around 3-5 grams taken before bed.

In comparison, we’d have to eat about 10-12 turkey cutlets to reach 5 grams of tryptophan. Even a whole roasted turkey only provides around 1.1 grams.

Clearly we’d have to consume very large amounts of any food, including turkey, to replicate a sleep-enhancing tryptophan dose. A few slices of roast turkey alone won’t magically knock us out.

Other Factors that Contribute to Holiday Sleepiness

While turkey may have gotten a bad rap, there are plenty of other holiday pitfalls that can make us sleepy:

• Late night gatherings disrupt normal sleep patterns

• Heavy carb- and calorie-laden meals require excess digestion

• Alcohol acts as a sedative

• Changes in routine interrupt sleep schedules

• Exhaustion from travel, shopping, and parties

• Increased darkness from seasonal time changes

• Excitement and anticipation leading to restless sleep

• Relaxation after time off from work and school

So in many cases, turkey ends up as a convenient scapegoat when the real causes of holiday sluggishness likely stem from indulgence and altered routines.

Tips to Avoid Holiday Sleepiness

If you want to remain alert and energetic through all the Thanksgiving festivities, here are some helpful tips:

• Eat small, light meals during the day before the big dinner

• Limit carbs and focus on protein and veggies

• Stay hydrated by drinking water throughout the day

• Watch alcohol intake and drink in moderation

• Stick to your normal sleep routine as much as possible

• Get regular exercise like a morning walk

• Listen to upbeat music and step outside for fresh air

• Avoid lounging too long after eating; get up and socialize

Following these suggestions can help prevent that post-turkey torpor!

The Bottom Line

Does turkey make you sleepy? While it does contain tryptophan, turkey is likely not the main culprit behind the post-Thanksgiving snooze fest. Overeating, alcohol, disrupted sleep patterns, and other factors all play larger roles.

Though tryptophan can help improve sleep, extremely large amounts from food are needed to replicate supplement doses. In the end, maintaining healthy balanced meals and consistent sleep routines has a bigger impact on battling holiday hazes than simply blaming the bird!