Does Turkey Put You to Sleep?

We all look forward to Thanksgiving dinner and the wonderful side dishes that are included. Of course, they're all centered around the main dish, the turkey. 

Turkey offers many health benefits, including providing plenty of protein. Protein aids the body in a variety of ways including speeding recovery after exercise or injury, building lean muscle, helping to maintain a healthy weight and curbing hunger. Protein also provides energy and carries oxygen throughout the blood. 

According to Mindy Athas, RDN, CSO, LDN, registered dietitian and nutritionist with LifeBridge Health and an outpatient dietitian at Carroll Hospital, turkey also includes tryptophan, an essential amino acid needed for the production of not only protein, but also muscle, enzymes and a neurotransmitter called serotonin. Tryptophan also exists in other foods like dairy, seafood like shrimp, tuna and salmon, and in beans, fruits, vegetables and grains. 

When consumed, tryptophan can be converted into a neurotransmitter called serotonin, which converts to a hormone called melatonin. Melatonin levels rise in the evening and puts the body into a state of relaxation that can potentially improve your sleep, Athas explains. Some people take melatonin supplements to assist this body process. 

Regarding the Thanksgiving turkey, Athas says the bird gets the credit for enhancing sleep but the impact is really shared.  

"We do a ton of prep work and work really hard. We're cleaning and cooking and preparing and decorating before the holiday," she says, reflecting on the multiple days it takes to prepare for hosting the meal. "And we eat a ton on Thanksgiving. We're eating carbohydrates and a lot of sugar, a big, heavy, fatty meal. All of that can help us feel relaxed and sleepy. It's not just the turkey. It's all the things we're doing on Thanksgiving." 

Eating a big meal doesn't make you sleepy, but it's the body's response that does. "Eating a big Thanksgiving dinner causes increased blood flow to your stomach to digest the meal and less blood flow to the brain," Athas explains.  

Athas suggests eating smaller amounts throughout the day, and not starving yourself prior to the holiday meal. Stick to four fistfuls or cups on your plate and take the rest home with you. Drink lots of water and after the meal, take a walk. 

"When you walk for 10 minutes, sensors in your feet stimulate your brain," she explains. "You actually feel happier and more alert when you walk." 

Exercising earlier in the day will also prove beneficial. Exercising provides metabolic benefits for 24 hours or more, Athas notes, so taking a long walk, working out or even participating in the local Turkey Trot results in a benefit that lasts through the Thanksgiving meal. LifeBridge Health is a sponsor of the Y Turkey Trot Charity 5K this year.  

Athas also recommends being careful with alcohol and eating too much dessert. Excess sugar can make you sleepy. Sugar induces serotonin.  

"Pick your favorite dessert and wrap the others to take home and freeze for later: spread out your treats over the week," she says. 

For an outpatient nutrition appointment at Carroll Hospital, contact Mindy Athas at mathas@lifebridgehealth.org.