Understanding What is Food Called That Makes You Sleepy?

October 18, 2025 •

4 min read

A 2022 study published in the journal Nutrients notes that certain nutrients and food components directly affect fatigue and sleep, confirming that the sleepy feeling many experience after a large meal, often called a 'food coma,' is a real physiological phenomenon. Understanding what is food called that makes you sleepy? requires delving into the chemical compounds found in various foods that promote relaxation and sleepiness.

Quick Summary

The sensation of sleepiness after eating is known as postprandial somnolence, commonly called a food coma. It results from a complex mix of digestive processes, hormonal changes, and the presence of specific nutrients like tryptophan and melatonin, which signal the brain to rest. Eating large, heavy meals, especially those high in carbohydrates, fat, or certain proteins, often triggers this effect.

Key Points

Tryptophan-Rich Foods: Foods like turkey, chicken, cheese, eggs, and seeds contain the amino acid tryptophan, a precursor to serotonin and melatonin, which can induce sleepiness.
Natural Melatonin Sources: Foods such as tart cherries, walnuts, and oats contain natural melatonin, a hormone that regulates the sleep-wake cycle.
High-Carbohydrate Meals: Large, carbohydrate-rich meals can cause a release of insulin, which helps tryptophan cross the blood-brain barrier, boosting serotonin and melatonin production.
Food Coma vs. Healthy Drowsiness: The term 'food coma' describes the lethargy from a heavy meal. Strategic consumption of specific foods, on the other hand, can promote healthier, more regulated sleep.
Portion Control and Balance: Eating smaller, balanced meals rather than large, heavy ones can prevent the energy slump that often follows digestion.
Avoid Sleep Disruptors: Fatty, spicy, or sugary foods, as well as alcohol and caffeine, should be avoided before bed as they can interfere with sleep quality.

The Science Behind Postprandial Somnolence

Postprandial somnolence is the scientific term for the drowsiness and lethargy experienced after a meal. It is not caused by a single food item but rather a combination of nutritional components and physiological responses. The so-called "food coma" is influenced by hormonal shifts, nutrient processing, and your body's natural circadian rhythm. Contrary to the popular myth blaming turkey's tryptophan alone for holiday-dinner fatigue, the effect is a more complex interplay between various food components and your body's energy expenditure on digestion.

The Role of Tryptophan

Tryptophan is an essential amino acid found in many protein-rich foods. When consumed, it is converted into serotonin, a neurotransmitter that helps regulate mood, and subsequently into melatonin, the hormone that controls your sleep-wake cycle. To maximize the conversion to serotonin and melatonin, tryptophan needs to cross the blood-brain barrier.

Tryptophan and Carbohydrates: Eating tryptophan-rich foods with carbohydrates can increase their sleep-inducing effect. The insulin spike caused by carbohydrates helps shuttle other amino acids out of the bloodstream and into muscle tissue, leaving tryptophan with less competition to enter the brain.

Common Tryptophan-Rich Foods:

Turkey and chicken
Cheese (mozzarella, cheddar) and other dairy products
Eggs
Seeds (pumpkin, sesame) and nuts (almonds, peanuts)
Tofu and soybeans
Salmon and tuna

The Influence of Melatonin

Melatonin is the primary hormone that signals your body to prepare for sleep, and it is found naturally in certain foods. Consuming these foods can supplement your body's natural melatonin production, especially in the evening.

Naturally Melatonin-Rich Foods:

Tart cherries and tart cherry juice
Walnuts and almonds
Oats and barley
Eggs and milk
Kiwi

The Impact of Meal Composition and Size

Eating a large meal requires significant energy for digestion, diverting blood flow to the digestive system and away from the brain. This can cause feelings of fatigue. The combination of macronutrients is also a factor. Meals high in fat and carbohydrates can cause a blood sugar spike followed by a crash, leading to lethargy. Additionally, large meals activate the parasympathetic nervous system, triggering a "rest and digest" response that promotes sleepiness.

Comparison of Sleep-Promoting Foods vs. Sleep-Disrupting Foods


Feature	Sleep-Promoting Foods	Sleep-Disrupting Foods
Nutrients	High in tryptophan, melatonin, magnesium, and B vitamins	High in saturated fat, sugar, and caffeine
Energy Levels	Promotes a calming effect and stable energy release	Can cause rapid energy spike and subsequent crash
Digestive Impact	Often lighter and easier to digest	Difficult to digest, potentially causing heartburn and acid reflux
Examples	Warm milk, almonds, tart cherry juice, chamomile tea, kiwi, oats	Spicy foods, fatty foods (pizza, burgers), chocolate, alcohol, sugary desserts
Timing	Best consumed 2-3 hours before bed as a light snack	Avoided in the hours leading up to bedtime

Strategies to Combat Food-Induced Drowsiness

To avoid or lessen the post-meal slump, consider these dietary and lifestyle strategies:

Eat smaller, more frequent meals: This prevents overloading your digestive system and minimizes the drastic blood sugar changes that can cause fatigue.
Prioritize complex carbs: Choose whole grains over refined carbohydrates. This can help stabilize blood sugar levels, preventing a sudden energy crash.
Hydrate adequately: Drinking plenty of water aids digestion and helps combat dehydration, which can contribute to tiredness.
Combine macronutrients: Pairing tryptophan-rich protein with complex carbohydrates can promote sleepiness more effectively than either alone.
Stay active after eating: A light walk after a meal can aid digestion and help maintain alertness, preventing lethargy.
Be mindful of evening meals: For better nighttime rest, opt for a light, healthy dinner that includes some sleep-promoting foods, and avoid heavy, fatty, or sugary foods.

The Importance of Overall Dietary Patterns

While specific foods can contribute to sleepiness, the overall dietary pattern is more significant for regulating sleep and energy levels. A diet rich in a variety of whole, unprocessed foods and low in saturated fats, sugars, and refined carbohydrates is consistently linked to better sleep quality. Essential nutrients like magnesium, potassium, iron, and B vitamins also play crucial roles in regulating the sleep cycle.

Conclusion

The phrase "what is food called that makes you sleepy?" refers to the phenomenon of postprandial somnolence. This sleepy state is a natural physiological response driven by hormonal and neurochemical changes, especially those involving tryptophan and melatonin. Specific foods rich in these compounds, like dairy, nuts, and tart cherries, can contribute to feelings of drowsiness. The size and composition of a meal, particularly large, carbohydrate-heavy ones, can also trigger this effect. By making informed dietary choices, such as eating smaller, balanced meals and incorporating specific nutrient-rich foods, individuals can better manage their energy levels and support a more restful night's sleep. Consulting a healthcare provider is recommended if persistent fatigue is a concern.

Frequently Asked Questions

The phenomenon is called postprandial somnolence, commonly known as a 'food coma.' It's a natural physiological response to eating, especially a large meal.

While turkey contains tryptophan, the amount isn't significantly higher than other foods. The sleepiness often attributed to it, particularly after a Thanksgiving meal, is more likely caused by the combination of eating a large, heavy meal with many carbohydrates and possibly alcohol.

When you eat carbohydrates, your body releases insulin. This helps move most amino acids out of the bloodstream and allows tryptophan to enter the brain more easily, where it is converted into sleep-inducing chemicals.

Melatonin is a hormone that regulates your sleep-wake cycle. Certain foods contain natural melatonin, and consuming them, particularly in the evening, can help signal your body to prepare for sleep.

Foods rich in sleep-promoting nutrients include turkey, chicken, cheese, eggs, seeds, nuts (especially walnuts and almonds), salmon, kiwi, oats, and tart cherries.

Yes, it's best to avoid spicy, high-fat, and sugary foods, as well as alcohol and caffeine before bed. These can disrupt your sleep cycle and cause digestive issues.

Yes, warm milk contains tryptophan and has a calming effect, making it a traditional and effective beverage for promoting sleep. Dairy also contains calcium, which is needed to process melatonin.