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The myth everyone believes:

Turkey makes you sleepy because it has tryptophan.

The truth:

Turkey isn't the problem. Your three plates of food are.

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What is Tryptophan?

Tryptophan is one of 20 building blocks your body uses to make proteins. But here's what makes it special:

Your body can't make tryptophan on its own. You have to eat it.

Once you eat it, your body turns it into two important things:

- Serotonin - helps you feel happy and calm

- Melatonin - helps you fall asleep

Sounds like turkey is guilty, right?

Not so fast.

The Problem With Blaming Turkey

Here's what science tells us:

Turkey has no more tryptophan than other meats.

A serving of turkey has about the same amount as:

• Chicken

• Beef  

• Tuna

• Cheese

• Eggs

You don't fall asleep after a chicken sandwich. So why does Thanksgiving knock you out?

What's Really Making You Sleepy

The Real Culprit #1: Too Much Food

When you eat a huge meal, your body sends lots of blood to your stomach to help digest everything. That means less blood goes to your brain.

Less blood to your brain = feeling tired and foggy.

The Real Culprit #2: Carbs, Carbs, Carbs

Think about what you're really eating at Thanksgiving:

• Mashed potatoes

• Stuffing  

• Rolls

• Sweet potato casserole

• Pie

All of these are packed with carbs. Here's what happens:

1. You eat lots of carbs

2. Your blood sugar shoots up fast

3. Your body releases insulin to bring it back down

4. Your blood sugar crashes

5. You feel tired and want to nap

The Real Culprit #3: Alcohol

That glass (or two or three) of wine doesn't help. Alcohol makes you feel relaxed and sleepy all on its own.

The Real Culprit #4: It's Getting Dark Earlier

In late November, the sun sets early. When it gets dark, your body makes more melatonin naturally. Your body thinks it's bedtime.

The Tryptophan Truth

Does tryptophan make you sleepy? Yes, but only under very specific conditions.

When you eat turkey (or any protein), tryptophan has to compete with lots of other building blocks to get into your brain. Think of it like waiting in a long line at the door of a club. Most of the tryptophan never makes it inside.

But here's something interesting:

If you eat just carbs (like mashed potatoes alone), insulin clears out the other building blocks. Now tryptophan has an easier path to your brain. This is why eating pure carbs can actually make you sleepier than eating turkey.

What About Tryptophan Supplements?

Some people take tryptophan pills to help with sleep or mood. Here's what research shows:

For Sleep:

Studies show that taking 1 to 15 grams of tryptophan can help you fall asleep faster and sleep longer. Most people use between 1-5 grams.

For Mood:

Some research suggests tryptophan might help improve mood, especially when taken with other treatments.

Daily Amount You Need:

Your body only needs about 5 mg per kilogram of body weight each day. A normal diet gives you about 1 gram per day.

Common Doses:

- For sleep: 1-2 grams about an hour before bed

- For mood: Start low (500 mg) and work up slowly

How to Stay Awake After Thanksgiving Dinner

Want to avoid the post-meal crash? Try this:

1. Eat smaller portions - Hard, we know

2. Go easy on the carbs - Fill your plate with turkey and vegetables first

3. Limit alcohol - Stick to one drink

4. Take a walk - 30 minutes of light movement helps

5. Get good sleep the night before - Being tired already makes it worse

The Bottom Line

The turkey-tryptophan connection is one of the most popular myths in nutrition. Yes, turkey has tryptophan. Yes, tryptophan can help you sleep. But no, turkey is not why you're face-down on the couch after Thanksgiving.

The real reason? You ate way too much food, especially carbs. Add in some wine and an early sunset, and your body is ready for a nap.

So this year, enjoy your turkey guilt-free. It's innocent.

Just watch those mashed potatoes.