What Does Turkey Have to Make You Fall Asleep?

November 22, 2025 •

4 min read

According to a 2024 CBS News report, while turkey does contain tryptophan, experts say it isn't the real reason for the sleepy feeling many experience after a large holiday meal. The idea that turkey has something special to make you fall asleep is a long-held misconception, with the real causes often related to overeating and other food choices.

Quick Summary

This article explores the myth that turkey contains a special ingredient to induce sleep. It explains the role of tryptophan, the science behind food comas, and identifies the true factors contributing to post-meal fatigue, including carb consumption, overeating, and other dietary habits.

Key Points

Tryptophan is Not the Culprit: The amount of tryptophan in a typical serving of turkey is too low to cause noticeable sleepiness, and it competes with other amino acids to enter the brain.
Carbohydrate Crash: Consuming a large number of carbohydrates, like those found in stuffing and potatoes, causes blood sugar to spike and then crash, leading to fatigue.
Overeating Overloads Digestion: A large, heavy meal requires significant energy for digestion, diverting blood flow from the brain and causing a sluggish feeling.
Alcohol Exacerbates Drowsiness: The sedative effects of alcohol, often consumed during a big meal, compound the fatigue caused by overeating and carb intake.
Many Foods Have More Tryptophan: Other foods like cheese, seeds, and chicken contain similar or higher concentrations of tryptophan than turkey.
Balanced Meals Mitigate Fatigue: To avoid post-meal drowsiness, focus on balanced portion sizes, lean proteins, and complex carbs, and stay hydrated.

The Tryptophan Myth: Separating Fact from Fiction

The popular notion that a large turkey dinner can knock you out for a nap is a holiday classic, but the science tells a different story. The rumor centers on L-tryptophan, an essential amino acid found in turkey. Tryptophan is indeed a precursor to serotonin, a neurotransmitter that regulates mood, and melatonin, the hormone that controls the sleep-wake cycle. However, a standard serving of turkey contains a relatively small amount of tryptophan compared to other protein-rich foods, and certainly not enough to act as a sedative on its own.

Why Turkey's Tryptophan Isn't the Cause of Your Sleepiness

Experts have consistently debunked the idea that tryptophan in turkey is a potent sleep aid. For tryptophan to have a sedative effect, it must be consumed in large, concentrated doses, often on an empty stomach, to cross the blood-brain barrier. In a typical meal, tryptophan must compete with other amino acids for entry into the brain, effectively diluting its effect. In fact, many other foods have higher concentrations of tryptophan per gram than turkey, including certain cheeses, seeds, and even ground pork.

The Real Reasons Behind the Post-Meal "Food Coma"

The fatigue experienced after a heavy meal is not caused by turkey alone, but rather a combination of several factors. The synergistic effect of these elements, rather than a single component, is what causes the infamous "food coma."

Common causes of post-meal fatigue include:

Overeating: Consuming a large volume of food requires a significant amount of energy for digestion. Blood flow is diverted to the digestive system, reducing blood flow to the brain and other parts of the body, which can leave you feeling sluggish.
High-Carbohydrate Dishes: Many of the dishes served alongside turkey, such as stuffing, mashed potatoes, and desserts, are rich in carbohydrates. Consuming large amounts of simple carbs causes a rapid spike in blood sugar, followed by a crash that can leave you feeling tired and lethargic.
Alcohol Consumption: Alcoholic beverages, which are often consumed during large meals, act as a sedative and can contribute to drowsiness. Alcohol intake exacerbates the effects of a large meal, making it easier to drift off.
Meal Timing: Large, rich meals are often eaten later in the day, aligning with the body's natural circadian rhythm. The body's natural tendency to wind down in the late afternoon and evening, combined with the physiological effects of a heavy meal, makes it a perfect recipe for a nap.

The Role of Serotonin and Melatonin

While the tryptophan in turkey doesn't deliver a sedative punch, its role as a precursor to melatonin and serotonin is still important for sleep health in general. Serotonin plays a complex role in regulating the sleep-wake cycle, and melatonin is a key hormone that helps regulate circadian rhythms. However, the modest amount of tryptophan in turkey, and its competition with other amino acids, prevents it from having a significant, direct impact on inducing sleep after a single meal.

Lifestyle Adjustments to Combat Post-Meal Fatigue

Rather than fixating on turkey, addressing lifestyle factors can be more effective for maintaining energy after a big meal.

Comparison of Tryptophan Content in Foods (per 100g)


Food Item	Tryptophan (mg/100g)	Notes
Dried Egg White	1000	Very high, concentrated source.
Spirulina, Dried	920	Algae-based, very high.
Parmesan Cheese	560	Significantly higher than turkey.
Soybeans, Raw	590	Good plant-based source.
Turkey, Roasted	240	Relatively moderate source.
Chicken, Roasted	240	Similar to turkey.
Cheddar Cheese	320	Higher tryptophan than turkey.

Tips for Avoiding Sleepiness

Manage Portion Sizes: Eat smaller, more frequent meals to prevent your digestive system from being overwhelmed.
Balance Your Plate: Incorporate a balance of lean protein, fiber, and complex carbohydrates to slow digestion and prevent blood sugar spikes.
Stay Hydrated: Drink plenty of water throughout the meal and avoid excessive alcohol, which has sedative effects.
Take a Walk: Light exercise after a meal helps aid digestion and boosts energy levels. A short walk can help counteract the sluggish feeling.
Prioritize Sleep Hygiene: A good night's rest the night before is the best defense against post-meal drowsiness.

Conclusion: It's the Feast, Not the Fowl

The idea that turkey holds a special sedative compound is a widespread myth. While it contains tryptophan, an amino acid linked to sleep-promoting hormones, the amount is insufficient to produce a noticeable effect, and it faces competition from other proteins. The true culprits for post-meal sleepiness are often overeating, consuming large amounts of carbohydrates, and drinking alcohol. By understanding the physiological factors at play and adopting balanced eating habits, you can better manage your energy levels and enjoy your meals without the inevitable “food coma”.

For more in-depth information on nutrition and its effects on the body, refer to resources from reputable health institutions and dietitians, such as the Sleep Foundation or the Cleveland Clinic.

Frequently Asked Questions

No, turkey does not contain significantly more tryptophan than many other protein-rich foods, including chicken, pork, and certain cheeses. The idea that it is uniquely high in this amino acid is a misconception.

The drowsy feeling, or 'food coma,' is more likely caused by overeating, especially large quantities of carbohydrates. Your body directs energy toward digestion, causing a temporary decrease in blood flow to the brain.

While carbohydrates can aid in the absorption of tryptophan, the amount in a typical meal is still insufficient to cause a sedative effect. The effect is mainly due to the insulin spike and subsequent crash from the carbs themselves.

Foods that promote sleep often contain a mix of nutrients like melatonin, magnesium, and certain carbohydrates. Examples include tart cherries, almonds, whole grains, and chamomile tea.

Alcohol is a known depressant and can exacerbate feelings of drowsiness. When consumed with a heavy, carb-laden meal, it contributes significantly to the sleepy feeling.

Yes, eating smaller, more balanced meals throughout the day can help stabilize your blood sugar and prevent the large energy crash associated with overeating. This keeps your energy levels more consistent.

Yes, spicy foods can negatively impact sleep. They can cause indigestion, heartburn, and raise your body temperature, all of which can interfere with falling and staying asleep.