As Thanksgiving approaches, many of us look forward to a delicious turkey dinner, followed by a familiar post-meal drowsiness. But is turkey really the reason we feel like curling up for a nap after the feast? Let’s unpack the science behind tryptophan and explore whether turkey deserves its reputation—and which foods might be even better for promoting restful sleep.
What is Tryptophan? Tryptophan is an essential amino acid, meaning your body can’t produce it on its own--you need to get it through your diet. It plays a key role in producing serotonin, a neurotransmitter that helps regulate mood, and melatonin, the hormone responsible for sleep.
When you eat foods rich in tryptophan, your body uses it to support these functions, which is why it’s often associated with improved sleep.
Does Turkey Actually Make Your Sleepy? Turkey does contain tryptophan, but here’s the catch: it doesn’t have a significantly higher amount of tryptophan than other common proteins like chicken or beef. On top of that, the drowsiness you feel after a Thanksgiving meal is more likely due to the large portions, carbohydrate-heavy sides (hello, mashed potatoes and stuffing!), and maybe even a glass of wine.
For tryptophan to have a noticeable sedative effect, it works best when consumed with carbohydrates. Carbs help transport tryptophan to the brain, enhancing serotonin and melatonin production.
What Foods Have More Tryptophan That Turkey? If you’re looking for sleep-friendly snacks, there are plenty of options that outshine turkey when it comes to tryptophan content. Here are some top contenders:
- Pumpkin Seeds: These crunchy seeds are a powerhouse of tryptophan and magnesium, another nutrient that aids relaxation. Sprinkle them on a salad or enjoy them as a bedtime snack.
- Cheese: A small piece of cheese with whole-grain crackers combines tryptophan and carbs, making it a perfect pre-sleep snack.
- Tofu & Soy Products: Tofu, soy milk, and other soy-based foods are excellent sources of tryptophan. Consider a warm soy latte before bed.
- Eggs: Eggs, especially the whites, are rich in tryptophan. A hard-boiled egg is a quick and easy snack to calm your system before bed.
- Nuts: Almonds and walnuts contain tryptophan, magnesium, and melatonin, making them a triple threat for sleep support.
- Oats: Oats are not only comforting but also high in tryptophan. Pair them with a drizzle of honey or sliced banana for a sweet, sleep-inducing treat.
A Sleep-Frienly Bedtime Snack: To maximize your tryptophan intake and create a calming bedtime snack, try a small bowl of oatmeal topped with a handful of pumpkin seeds and a few walnuts, paired with a warm cup of soy or almond milk. This soothing combination of tryptophan, carbohydrates, and magnesium works together to promote relaxation and set the stage for a restful night’s sleep
While turkey is a tasty part of your Thanksgiving meal, it’s not solely responsible for your post-dinner drowsiness. To truly harness the sleep-promoting benefits of tryptophan, focus on combining tryptophan-rich foods with healthy carbs. Next time you’re struggling to unwind, skip the leftover turkey and reach for one of these sleep-friendly snacks instead!
