{"id":5689,"date":"2022-11-16T04:06:34","date_gmt":"2022-11-16T04:06:34","guid":{"rendered":"https:\/\/bettersleep.org\/?p=5689"},"modified":"2022-11-16T04:06:34","modified_gmt":"2022-11-16T04:06:34","slug":"how-much-turkey-do-you-have-to-eat-to-get-sleepy-from-tryptophan","status":"publish","type":"post","link":"https:\/\/bettersleep.org\/blog\/how-much-turkey-do-you-have-to-eat-to-get-sleepy-from-tryptophan\/","title":{"rendered":"How much turkey do you have to eat to get sleepy from tryptophan?"},"content":{"rendered":"

Gobble, gobble, friends! It\u2019s turkey season, a.k.a. the holiday season. Grab your stretchy pants and get ready for family, friends, and food – lots and lots of food. Every third Thursday of November, Americans gather and gorge on Thanksgiving feasts, inviting diets to exit stage left as we eat like bears before hibernation.\u00a0<\/span><\/p>\n

Most Thanksgiving celebrations feature many traditional side dishes, which can differ from table to table. However, the star of the show is inevitably the turkey. Whether you side with white meat or dark meat, we are all guilty of piling our plates with more turkey than necessary knowing we will likely experience full tummies and sleepiness post-feasting – which brings us to today\u2019s blog topic: does overeating turkey<\/span> cause drowsiness?\u00a0<\/span><\/p>\n

Since sleep is our favorite subject, we decided it\u2019s time to address the long-standing rumor about turkey and post-meal sleepiness, which means having a candid discussion about tryptophan.\u00a0<\/span><\/p>\n

What is tryptophan?<\/span><\/h2>\n

Tryptophan is an essential amino acid and a vital building block for protein in the body. There are 20 known amino acids, nine of which (including tryptophan) cannot be created within the body and must be consumed in the diet, thus considered \u201cessential.\u201d<\/span> 1<\/span> Our bodies use tryptophan to help make melatonin and serotonin. Melatonin helps regulate the sleep-wake cycle, while serotonin can help regulate appetite, sleep, mood, and pain. The liver can also use tryptophan to produce niacin (vitamin B3), which is necessary for energy metabolism and DNA production.<\/span><\/p>\n

Fact or fiction?<\/span><\/h3>\n

We suspect tryptophan’s association with melatonin and serotonin production is at the root of the turkey coma rumors. However, eating turkey \u2014 or any other food high in tryptophan \u2014 can\u2019t produce sleepiness unless it enters the brain, which isn\u2019t possible without hitching a ride on a transport protein to cross the blood-brain barrier (BBB), which is easier said than done.<\/span><\/p>\n

Basically, turkey meat contains many amino acids, and tryptophan is the scarcest among them. Like NYC subway passengers during rush hour, these amino acids compete for seats on the same specialized protein transporters to reach the brain. Therefore, given its paltry representation among the group, tryptophan rarely scores a seat ahead of its competition. So while eating Thanksgiving turkey may deliver more tryptophan to your system than usual, not much of it is actually reaching your brain to help produce the hormones associated with sleep, like melatonin.<\/span><\/p>\n

So while tryptophan has been long associated with sleep induction, the amount you need to achieve extreme drowsiness is about 12 grams<\/span>2<\/span>. Getting this much from turkey alone would require eating about 8.6 lbs of turkey – so, basically, almost the entire bird in one sitting.<\/span><\/p>\n

Don\u2019t blame the turkey.<\/span><\/h3>\n

Since Thanksgiving is about sharing, it\u2019s unlikely you\u2019re hogging all the turkey. So, what\u2019s causing the post-meal slump? Research indicates<\/span>3<\/span> that the cause may simply be a function of scarfing down enormous quantities of food – especially carbohydrates. Here\u2019s why – when you eat carbohydrates, your body releases insulin, which removes all amino acids <\/span>except<\/span><\/i> tryptophan from your blood. So, increased carb intake gives the tryptophan in your body easy access to the transport proteins – and your brain.<\/span><\/p>\n

So while the turkey coma rumors may persist, it\u2019s not one single food item making you sleepy after the Thanksgiving feast – it\u2019s the feasting itself. Our habit of overeating carbohydrate and protein-rich foods during Thanksgiving meals, not to mention sweets and alcohol, is the real reason behind post-meal sluggishness.\u00a0<\/span><\/p>\n

Moderation is everything.<\/span><\/h3>\n

If you are resolving to have a relaxing and restful Thanksgiving break this year, don\u2019t overdo the turkey in hopes of hibernation. Rather, focus on indulging in a little of everything – with an emphasis on \u201ca little.\u201d Moderation is the key to keeping the meal enjoyable rather than tiring.\u00a0<\/span><\/p>\n

Aside from overeating, you can also incorporate these better sleep tips into your Thanksgiving break to avoid unnecessary naps and achieve better quality sleep at night:<\/span><\/p>\n