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    • Does turkey make you sleepy? A dietitian explains
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    Does turkey make you sleepy? A dietitian explains

    Pabio Posted on

    As the holidays approach, many of us look forward to big meals, fall festivitiesand large quantities of turkey. But as soon as the plates are cleared and the last slice of pumpkin pie is reserved, the energy in the room begins to wane. Despite all the festive fanfare, many of us end up feeling sleepy, low energy consumptionor just ready for an early night. If you’re familiar with that fateful post-Thanksgiving energy dip, you may also know that turkey tends to be to blame. Word of mouth attributes most of that drowsiness to a mysterious component of the star dish – but does turkey actually make you sleepy? Or are there other culinary culprits at fault?

    We already know that the “meat sweatshirt” are real, but what about the turkey crisis? To help us settle this turkey thing once and for all, we asked a registered dietitian if turkey can actually make you tired. And if so, do any of us eat enough of it to feel the effects in the first place? Read on to find out the truth about turkey, including what might put you to sleep this Thanksgiving (and spoiler alert: it’s not just the food).

    Experts featured in this article:

    Maxine YeungMS, RD, is a Registered Dietitian, Certified Personal Trainer, and National Board Certified Health and Wellness Coach.

    Does turkey make you sleepy?

    The short answer is no: Turkey probably isn’t responsible for your post-dinner nap. Although turkey contains tryptophan – an essential amino acid linked to mood and sleep – the amount in turkey is still quite low. According to Maxine Yeung, MS, RD, you can expect about a quarter gram of tryptophan per three-ounce serving of cooked turkey breast. “For comparison, two large eggs contain a third of a gram of tryptophan, which is already more than you would get from a single serving of turkey breast,” says Yeung.

    How much turkey would it take to tire you out?

    Research published in the Journal of Psychiatry and Neuroscience found that a full gram of tryptophan can help people with mild insomnia and long sleep latency fall asleep faster. However, a single serving of turkey contains only a quarter of that amount.

    From this study, it would take quite a bit of turkey to actually tire you out. “To get this amount, you need to eat a minimum of about 1.33 pounds of cooked turkey breast,” says Yeung. “Even so, when tryptophan is consumed as part of the diet, your body uses it for various functions, weakening its impact on promoting sleep. This means you will have to eat even more turkey in only once so that she has a noticeable drowsiness effect. So don’t blame the turkey. . . even if you use a few seconds.

    What makes you sleepy after a big meal?

    If it’s not the turkey, what could be the cause of that familiar post-vacation fatigue? Yeung says there are actually several possible explanations.

    1. Digest larger portions: “With all the side dishes, like stuffing, mashed potatoes, gravy, and pumpkin pie, Thanksgiving meals tend to be high in fat, sodium, refined carbohydrates, and sugar,” says Yeung. “These dishes, combined with larger-than-usual portions, are likely what’s causing you to feel that post-meal depression as your digestion works overtime.”
    2. Alcohol consumption: Eat, drinkand be joyful. . . unless you fall asleep first. “Alcohol can also play a role in feeling tired after meals,” says Yeung. “As a depressant, it slows down your central nervous system, promoting feelings of relaxation and sleepiness. Additionally, it can also lead to eating more, which only adds to that sleepy feeling.”
    3. Holiday stress: Sometimes just being there for the holidays feels like an accomplishment, let alone the cooking, organizing, and social activities that it entails. “Let’s not underestimate the impact of holiday stress on our energy levels,” says Yeung. “Between the planning, cooking, cleaning, possible travel, potential lack of sleep, and the heightened emotions that come with the holiday, once the meal is over, the mental and physical exhaustion of crossing Thanksgiving may just hit you all at once.”

    How to avoid sleepiness after vacation

    If you’d rather avoid the tired, groggy late-night stage, here are some expert-approved ways to beat the holiday slump.

    • Portion control: Eat enough to feel full, but try to avoid overeating to the point of being uncomfortable if you’re looking to conserve energy.
    • Try new things: Make sure your plate is varied for easier digestion and more energy later. This includes plenty of non-starchy vegetables, says Yeung.
    • Eat throughout the day: “Saving” for the big meal is a total misconception. Don’t starve yourself in anticipation of the great feast. Instead, eat balanced meals throughout the day to avoid overeating, suggests Yeung.
    • Stay hydrated: Sugary and alcoholic drinks can add up quickly. To avoid an alcohol-related accident, be sure to drink plenty of water and monitor your total intake.
    • Take a walk: “A walk after Thanksgiving dinner — or any other large meal — can be a wonderful way to aid digestion and give a little boost of energy,” says Yeung.

    Chandler Plante (she/her) is associate health and fitness editor for PS. She has more than four years of professional journalism experience, having previously worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie and Bustle Digital Group.

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