Is there something in chicken that makes you sleepy?

According to research from the Sleep Foundation, chicken contains tryptophan, an amino acid that helps the body produce serotonin and melatonin, hormones that regulate sleep. This fact prompts the question: is there something in chicken that makes you sleepy, or is the phenomenon more complex?

Quick Summary

This article explores the connection between eating chicken and feeling sleepy, examining the roles of tryptophan, serotonin, and the influence of carbohydrates and meal size on post-meal drowsiness.

Key Points

• Tryptophan is not the sole cause: While chicken contains tryptophan, the amount isn't enough to induce sleepiness on its own.

• Carbohydrates amplify the effect: The combination of chicken (protein) and carbohydrates is what often leads to drowsiness, as carbs help tryptophan cross the blood-brain barrier.

• Meal size matters: Large, calorie-dense meals demand more energy for digestion, contributing significantly to a "food coma" feeling.

• Digestion triggers hormones: The body releases hormones like serotonin during digestion, which have a calming effect that can be mistaken for or contribute to sleepiness.

• Circadian rhythms play a role: A natural dip in alertness occurs in the early afternoon, so eating lunch can make you feel extra sleepy during this period.

• Fat and overall diet influence fatigue: Meals high in fat and those that are nutritionally unbalanced can also increase fatigue.

• Sleep deprivation is a key factor: Not getting enough sleep the night before makes you more susceptible to feeling tired after any meal.

• Other conditions can be a factor: Underlying health issues like diabetes or food intolerances can exacerbate post-meal fatigue.

Unpacking the Link Between Chicken and Sleepiness

Many people experience a feeling of lethargy or sleepiness, sometimes called a "food coma," after a large meal. Chicken, particularly in the context of a heavy holiday dinner like Thanksgiving, is often blamed. The scientific truth, however, is more nuanced than simply pointing to one single food. While chicken contains certain sleep-promoting compounds, the overall meal composition and your body's natural processes play a far more significant role.

The Tryptophan-Serotonin Connection

Chicken contains the amino acid L-tryptophan, a precursor to the neurotransmitter serotonin. Serotonin plays a key role in regulating mood, appetite, and sleep. The body can then convert serotonin into melatonin, the hormone that controls your sleep-wake cycle. This chain of events might suggest that eating chicken directly leads to sleepiness. However, the reality is not that simple.

• The Blood-Brain Barrier Challenge: Tryptophan has to cross the blood-brain barrier to be converted into serotonin. It competes with many other amino acids from the chicken protein for entry. After a protein-heavy meal, there's a lot of competition, meaning only a small amount of tryptophan actually makes it to the brain.
• Carbohydrates Are the Key: For tryptophan to have a noticeable effect on the brain, it needs a little help. Eating carbohydrates stimulates the release of insulin, which helps clear other competing amino acids from the bloodstream. This leaves a clearer path for tryptophan to cross into the brain and be converted to serotonin and melatonin. This is why a dinner with both protein (chicken) and carbs (rice, pasta) can intensify post-meal drowsiness.

The Role of Meal Size and Composition

Beyond just the presence of tryptophan, the overall meal size and what you eat it with are crucial determinants of post-meal somnolence. A large, calorie-rich meal—regardless of its specific components—can cause your body to work harder to digest it, leading to a feeling of sluggishness.

Common Meal Combinations and Their Effects

Factor	With Chicken and Carbs (e.g., Chicken and Rice)	With Lean Chicken Alone (e.g., Grilled Chicken Salad)
Effect of Carbohydrates	High-glycemic carbs cause a spike and crash in blood sugar, increasing fatigue.	Minimal to no effect from carbs, resulting in stable energy.
Protein Digestion	The large quantity of both protein and carbs bogs down the digestive system, requiring more energy to process.	Lean protein is easier and faster to digest, minimizing digestive energy drain.
Tryptophan Availability	Insulin from carbs clears competing amino acids, boosting tryptophan's access to the brain.	Competition from other amino acids limits how much tryptophan reaches the brain, reducing the sleepy effect.
Overall Feeling	Prone to feeling a "food coma" or significant drowsiness due to the combined effect of high carbs and protein.	Less likely to feel overly sleepy, as the body processes the meal more efficiently.

Other Explanations for Post-Meal Fatigue

It's important to recognize that a number of other factors can contribute to that sleepy feeling after eating, and they are often more influential than the tryptophan in your chicken.

List of Contributing Factors:

• Circadian Rhythm: The human body has a natural 24-hour sleep-wake cycle. Many people experience a natural dip in alertness in the early afternoon, often called the "post-lunch dip". Eating a meal at this time can coincide with and amplify this effect, making you feel extra sleepy.
• Serotonin Release: Digestion itself can trigger a release of hormones, including serotonin, which has a calming effect. A larger meal can lead to a larger release, increasing the feeling of relaxation and drowsiness.
• Sleep Deprivation: If you haven't had enough quality sleep the night before, your body is already predisposed to feel tired. Eating a meal provides a natural opportunity for your body to give in to that existing fatigue.
• Fat Content: Meals high in fat are also linked to increased post-meal fatigue, as they are slower to digest and require more energy from your body.

Conclusion: The Final Verdict on Sleepiness and Chicken

So, is there something in chicken that makes you sleepy? The answer is both yes and no. Yes, chicken contains tryptophan, an amino acid that can contribute to feelings of sleepiness, but it’s an oversimplification to place the blame solely on the poultry. The drowsiness you experience is not a direct result of the tryptophan alone. Rather, it's the interplay of several factors, including the presence of carbohydrates in your meal, the size of your portion, and your body's natural sleep cycle. The "food coma" is more about the meal as a whole and your body's digestive process than any single ingredient like chicken.

To minimize post-meal sleepiness, focus on balanced meals with moderate portions, especially at lunchtime. Opt for smaller, more frequent meals, and pair protein with low-glycemic carbs and plenty of vegetables. And remember, sometimes feeling a bit tired after eating is a completely normal physiological response.

Understanding Postprandial Somnolence

For more insight into the broader topic of why eating makes you tired, authoritative sources like Healthline provide detailed breakdowns of postprandial somnolence, the medical term for feeling sleepy after eating.

Healthline - Why Do I Get Tired After Eating?

References

The Star. (2024, April 11). QuickCheck: Does eating chicken make you sleepy?. [Online] Available at: https://www.thestar.com.my/news/true-or-not/2024/04/11/quickcheck-does-eating-chicken-make-you-sleepy Sleep Foundation. (2025, August 5). Foods That Help You Sleep. [Online] Available at: https://www.sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep Pharmacy Times. (2024, November 28). Fun Fact: A Chemical Found in Turkey Might Contribute to Post-Thanksgiving Drowsiness. [Online] Available at: https://www.pharmacytimes.com/view/fun-fact-a-chemical-found-in-turkey-might-contribute-to-post-thanksgiving-drowsiness Nourished Nest. (2025, February 14). How Tryptophan-rich foods like Chicken, Improve Sleep & Mood. [Online] Available at: https://www.nourishednest.co.uk/blog/chicken-tryptophan-sleep-mood Sleep Number. 6 Surprising Foods that Make You Sleepy. [Online] Available at: https://www.sleepnumber.com/post/6-surprising-foods-that-make-you-sleepy MedicineNet. (2021, September 21). Does Tryptophan Actually Make You Sleepy?. [Online] Available at: https://www.medicinenet.com/does_tryptophan_actually_make_you_sleepy/article.htm BBC Good Food. (2025, February 6). Why do I feel tired after eating?. [Online] Available at: https://www.bbcgoodfood.com/health/wellness/why-do-i-feel-tired-after-eating Healthline. (2018, April 19). Why Do I Get Tired After Eating? Symptoms of Fatigue. [Online] Available at: https://www.healthline.com/health/food-nutrition/why-do-i-feel-tired-after-eating Everyday Health. (2025, August 7). 8 Reasons Why You Feel So Tired After Eating (and What to Do About It). [Online] Available at: https://www.everydayhealth.com/healthy-living/extreme-fatigue-after-meals/ Cleveland Clinic. (2022, May 20). Why Do You Get So Tired After Eating?. [Online] Available at: https://health.clevelandclinic.org/tired-after-eating Verywell Health. (2025, June 25). 4 Reasons You Feel Sleepy After Eating. [Online] Available at: https://www.verywellhealth.com/why-am-i-sleepy-after-eating-lunch-3014827

Frequently Asked Questions

Why does a big meal with chicken make me feel so tired?

A large meal with chicken often includes carbohydrates, which trigger insulin release. This insulin helps the tryptophan from the chicken reach your brain, where it's converted to serotonin and melatonin, causing drowsiness.

Is the tryptophan myth about turkey also true for chicken?

The myth that turkey alone makes you sleepy is inaccurate for both turkey and chicken. While both contain tryptophan, the amino acid's sleep-inducing effects are only significant when combined with high carbohydrate intake.

Does lean chicken make you sleepy?

Lean chicken alone, especially without a large serving of carbohydrates, is less likely to make you sleepy. The protein is easier to digest and doesn't trigger the same insulin response needed to boost tryptophan's brain access.

Can certain health issues contribute to feeling sleepy after eating chicken?

Yes, chronic fatigue after eating could be a sign of an underlying health condition. These can include diabetes, food intolerances, anemia, or sleep apnea, and should be discussed with a doctor.

What is postprandial somnolence?

Postprandial somnolence is the medical term for the feeling of sleepiness or tiredness that occurs after eating a meal, often referred to as a "food coma".

How can I prevent feeling sleepy after eating chicken?

To prevent post-meal sleepiness, eat smaller portions, balance your meal with fiber and healthy fats, and avoid excessive high-glycemic carbohydrates. Staying hydrated and getting enough sleep overall can also help.

Is there more tryptophan in turkey or chicken?

The amount of tryptophan per 100 grams is generally comparable in most poultry meats, so it's not significantly higher in turkey than chicken. The food combination is what matters more.

What is the role of serotonin and melatonin in post-meal sleepiness?

When you eat, especially carbs with protein, your body produces serotonin (a mood regulator) from tryptophan and then converts that to melatonin (a sleep hormone). This hormonal shift contributes to a calm, drowsy feeling.