Thanksgiving is one week away, and with it comes time spent with family and friends, plentiful meals and the infamous Thanksgiving fatigue. But what exactly is the cause of this?
Turkey contains tryptophan, which is an essential amino acid. It can be converted into a molecule called 5-HTP, which forms serotonin, a neurotransmitter that influences mood. Some of that serotonin is then converted into melatonin, which is important for circadian rhythm synchronization. Melatonin isn’t required for sleep, but at high levels, it increases sleep quality.
Tryptophan isn’t naturally produced in the body, so we have to get it from our diet. Tryptophan is in all meat — turkey actually doesn’t contain any more than other meats. Three ounces of turkey has approximately 180 to 244 milligrams of tryptophan, while tryptophan supplements taken for sleep improvement typically are 5,000 milligrams. This means you’d have to eat up to 84 ounces of turkey to get to the same amount as a tryptophan supplement.
What is the true Thanksgiving fatigue culprit?
Multiple factors create post-meal drowsiness, and it’s simpler than you’d think. Thanksgiving dinner often includes large quantities of carbohydrates in the form of stuffing, pie, rolls and mashed potatoes. This can spike your blood sugar at first and later cause it to crash, making you feel sluggish.
Additionally, there’s an increase in blood flow to your stomach to help deal with the large amount of food ingested. This leaves you feeling tired because there’s less blood in your brain. Your heart rate also drops as you relax to digest the food.
The time of year also plays a role in post-meal sleepiness. November is accompanied by early darkness. The pineal gland, an endocrine gland in the brain, releases more melatonin when it’s dark. So, when Thanksgiving dinner takes place right before or when it’s dark, your body’s production of melatonin can leave you feeling groggy.
Any alcohol consumed may make you feel more lethargic due to its depressant qualities. Once in the bloodstream, alcohol slows down neuron firing in the brain, resulting in relaxation and drowsiness. Its effects can also increase with overeating.
How can you avoid post-meal fatigue this Thanksgiving?
To stay alert after your Thanksgiving meal, try eating more slowly, avoiding overeating and limiting your alcohol. A post-meal walk can help regulate blood sugar and aid in digestion. Getting a good night's sleep beforehand can also help keep your energy levels up.
Lindsay Pfeiffer is the science editor for The Daily Cardinal.
