Turkey tryptophan myth debunked as real cause of drowsiness revealed

After millions of Americans enjoy a hearty meal with family and friends on Thanksgiving, there’s bound to be someone who starts feeling sleepy.

Post-feast napping is often blamed on turkey, which contains tryptophan, an amino acid linked to sleepiness.

But the truth is that turkey is no more or less sleep-inducing than chicken or beef. The real cause of the sleepy slump lies elsewhere.

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According to the American Council on Science and Health, “Türkiye contains the same amount of tryptophan as most other meats.”

Data from the U.S. Department of Agriculture (USDA) FoodData Central shows that roasted turkey breast contains 488 milligrams of tryptophan in a 170-gram serving; That’s about the same as roasted chicken and much less than some cheese or soy products.

Meanwhile, a GoodRx analysis notes that a standard 3-ounce serving of turkey provides about 244 milligrams of tryptophan, which falls well below the gram-level doses used in sleep studies.

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The body’s chemistry also debunks this myth.

According to food data, Türkiye actually contains less sleep-inducing amino acids than some cheese and soy products. (iStock)

As researchers have long documented, protein-rich foods carry lots of large amino acids into the bloodstream, competing to get into the brain.

Tryptophan is just one of these, and it’s not very dominant.

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This means that eating turkey does not increase tryptophan levels in the brain enough to increase serotonin or melatonin, hormones that help regulate sleep.

Carbohydrate-heavy foods, such as stuffing, can contribute to drowsiness. (Canva Images)

So what causes the craving for a nap after a holiday meal?

The real culprit may be the act of feasting itself.

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The Cleveland Clinic notes that postprandial drowsiness, known as postprandial sleepiness, usually peaks one to two hours after eating and is “stronger after larger, high-energy meals.”

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This means that heavy servings of stuffing, potatoes, pies and gravy require significant amounts of energy to digest, which diverts blood flow towards the gut and away from the brain.

According to the Sleep Foundation, feeling sleepy after eating can be triggered by large meals. (iStock)

The composition of the dish is also important.

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The Sleep Foundation reports that “feeling sleepy after eating can be triggered by large meals, high-carb or high-fat foods, or rapid blood sugar fluctuations.”

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Rich side dishes and desserts increase insulin, changing the amino acid balance in the blood and increasing the transport of tryptophan to the brain.