Does Turkey Really Make You Sleepy? Best Foods to Help You Sleep Better (Backed by Science)

You’ve probably heard it before—eating turkey makes you sleepy. It’s a common belief, especially after a big Thanksgiving meal, when everyone’s fighting off a nap on the couch. But is it really the turkey, or is there more to the story?

In this article, we’re going to unpack that myth and explain what actually happens in your body after you eat. We’ll dive into the science of tryptophan, explore how different nutrients affect your sleep, and most importantly, give you real, practical advice on what foods can genuinely help you sleep better. You’ll also learn what foods might be keeping you up at night and how to time your meals to support deep, restful sleep.

So if you’ve ever tossed and turned at night, or wondered whether your dinner could be the reason why, you’re in the right place.

Why Food and Sleep Are More Connected Than You Think

Most people don’t think about sleep when they eat dinner—or any meal, really. But your diet plays a huge role in how well you sleep at night. Everything from what you eat, to how much, to when you eat it can affect your sleep quality.

That’s because sleep isn’t just a nighttime process. Your body is constantly preparing for sleep throughout the day by building up hormones, adjusting your internal clock (your circadian rhythm), and responding to cues from food, light, and activity.

Nutrition is one of the most powerful—but most overlooked—ways to influence this system.

Certain foods can help your body make more melatonin and serotonin, the hormones that signal your brain that it’s time to rest. Others can relax your muscles, ease anxiety, or keep your blood sugar stable so you don’t wake up in the middle of the night.

On the flip side, some foods and drinks can work against you by overstimulating your brain, spiking your blood sugar, or disrupting your digestion.

Let’s start by digging into the turkey myth. Does it really make you sleepy—or is that just Thanksgiving folklore?

The Truth About Turkey: Does It Really Make You Sleepy?

Turkey has a reputation for making people sleepy, and that comes from the fact that it contains tryptophan—a naturally occurring amino acid that your body uses to make serotonin and melatonin. Serotonin is a mood-regulating hormone, and melatonin is the hormone that tells your brain it’s time to sleep.

So, in theory, it makes sense. Eat turkey, get tryptophan, make melatonin, and get sleepy. But in reality, it’s a little more complicated than that.

First, tryptophan isn’t unique to turkey. In fact, lots of foods contain it—including chicken, eggs, dairy, nuts, seeds, and even tofu. And turkey doesn’t even have the highest amount.

Second, tryptophan has to compete with other amino acids to get into your brain. When you eat protein, your body breaks it down into many amino acids, and they all enter the bloodstream together. Because they use the same transport pathway to cross the blood-brain barrier, tryptophan often gets crowded out by the others.

So eating turkey by itself—especially as part of a high-protein, high-fat meal—doesn’t necessarily result in a tryptophan boost in your brain.

So why do people get sleepy after Thanksgiving dinner?

The real reason is likely the entire meal. Thanksgiving dinner is usually loaded with carbohydrates, sugar, alcohol, and big portions. When you eat a large meal like that, your body redirects energy to digestion. Your blood sugar and insulin levels spike and then crash. Combine that with relaxing with family, drinking wine, and possibly not sleeping well the night before, and you’ve got the perfect recipe for a nap.

Turkey plays a very small role, if any.

How Nutrition Really Affects Sleep

Now that we’ve cleared up the turkey myth, let’s look at what actually helps—or hurts—your sleep when it comes to food.

Sleep is a complex biological process that involves your nervous system, brain chemicals, hormones, and metabolism. What you eat can support—or disrupt—all of these systems.

There are a few key nutrients that directly help your body relax and fall asleep:

• Tryptophan, which your body uses to make serotonin and melatonin.
• Magnesium, which helps relax your muscles and calm the nervous system.
• Vitamin B6, which helps convert tryptophan into serotonin.
• Calcium, which helps the brain use tryptophan to make melatonin.
• Melatonin, which you can get directly from some foods (more on this below).
• Complex carbohydrates which can help tryptophan cross into the brain more easily.

When your diet includes enough of these nutrients—especially in the evening—it can support your natural sleep cycle. But when your meals are low in these or loaded with sugar, caffeine, or alcohol, your body has to work harder to fall and stay asleep.

Let’s explore the best foods that naturally help promote better sleep.

Foods That Can Help You Sleep Better (Backed by Science)

Certain foods are naturally rich in the nutrients your body needs to relax and drift off. Unlike supplements or sleep aids, these foods work with your body’s own systems to encourage restful sleep.

For example, bananas are rich in magnesium and potassium, which help relax muscles and nerves. They also contain a small amount of tryptophan and vitamin B6, making them a good bedtime snack.

Tart cherries are one of the only natural food sources of melatonin. Drinking tart cherry juice or eating a handful of cherries in the evening has been shown in studies to improve sleep duration and quality.

Kiwi fruit is another surprising sleep helper. It’s rich in serotonin, which helps regulate your sleep-wake cycle. One study found that people who ate two kiwis before bed fell asleep faster and slept more soundly.

Almonds and walnuts provide healthy fats and magnesium. Walnuts also contain melatonin. Together, they support hormone balance and help prevent nighttime blood sugar dips that can wake you up.

Oats are high in complex carbs, which raise insulin just enough to help tryptophan enter the brain. They also contain a bit of melatonin and vitamin B6.

Fatty fish, like salmon, tuna, and mackerel, are great sources of omega-3 fatty acids and vitamin D. These nutrients help regulate serotonin and improve sleep quality, especially when eaten a few times a week.

And don’t forget herbal teas like chamomile, passionflower, or lemon balm. These herbs have been used for centuries to calm the body and mind. Chamomile, in particular, contains apigenin—a compound that binds to brain receptors and promotes sleepiness.

When combined as part of a healthy diet, these foods can make a real difference in your ability to fall asleep and stay asleep.

Foods That Might Be Sabotaging Your Sleep

On the flip side, there are foods and drinks that might seem harmless—or even helpful—but can actually disturb your sleep.

Caffeine is the most obvious one. Many people know to avoid coffee at night, but caffeine hides in unexpected places like chocolate, tea, soda, and some medications. Even decaf coffee has small amounts. Caffeine blocks adenosine, the chemical that builds up in your brain during the day to make you sleepy. It can stay in your system for 6 to 10 hours, so try to avoid it after mid-afternoon.

Alcohol might make you feel drowsy at first, but it actually disrupts your sleep cycle. It reduces REM sleep, which is the most restorative phase, and can cause you to wake up multiple times during the night.

Sugary snacks can also backfire. They cause a spike in blood sugar, followed by a crash that may wake you up hungry or restless. Plus, sugar stimulates cortisol, the stress hormone that keeps you alert.

Spicy foods or very fatty meals can trigger indigestion or heartburn, making it hard to fall asleep comfortably. If you have reflux or bloating at night, try eating earlier or choosing lighter meals.

RELATED READ: 15 Common Foods That Ruin Your Sleep (And What to Eat Instead)

When You Eat Matters, Too

It’s not just about what you eat, but also when. Eating a large, heavy meal too close to bedtime can make it harder to fall asleep. Your body needs time to digest, and lying down right after eating can cause discomfort or acid reflux.

Ideally, try to eat dinner at least 2 to 3 hours before bed. This gives your digestive system time to do its job and lets your body focus on rest rather than processing food.

If you’re still a little hungry before bed, a small, sleep-friendly snack can actually help. A good bedtime snack might include a mix of complex carbs and tryptophan-containing foods, like a slice of whole-grain toast with almond butter, a banana, or a small bowl of oatmeal.

Avoid snacks that are high in sugar, processed carbs, or stimulants.

How to Build a Nighttime Eating Routine That Supports Sleep

Creating a consistent evening routine around food can help signal to your body that it’s time to wind down. The key is to keep it light, balanced, and calming.

Start with a dinner that includes whole foods, some healthy carbs, and sources of magnesium or tryptophan. Think salmon with roasted sweet potatoes and steamed spinach, or brown rice with lentils and avocado.

About 1–2 hours before bed, if you’re hungry or want something to help you relax, reach for one of the sleep-supportive snacks we discussed earlier—like kiwi, almonds, tart cherries, or a warm chamomile tea.

Try to eat around the same time each night, and pair it with other calming activities like reading, stretching, or taking a warm shower. This helps train your brain and body to follow a consistent rhythm, which is key for better sleep.

Other Healthy Habits That Work With Sleep-Supportive Foods

Nutrition is only one piece of the sleep puzzle. If you want to get the most benefit from your diet, combine it with habits that naturally support your sleep cycle.

Keep a regular bedtime and wake-up time—even on weekends. This helps your body’s internal clock stay on track.

Avoid screens and blue light about an hour before bed, as they interfere with melatonin production.

Wind down with gentle activities like journaling, deep breathing, or stretching.

If needed, you can talk to a healthcare provider about natural sleep supplements like magnesium glycinate or melatonin. But remember, food should always be the foundation.

Final Thoughts: Don’t Just Blame the Turkey—Think Bigger

The next time someone tells you turkey makes you sleepy, you’ll know the truth. While it does contain tryptophan, it’s not a magic sleep trigger. The real impact on your sleep comes from the overall pattern of what you eat, when you eat it, and how it fits into your daily routine.

Foods rich in magnesium, tryptophan, melatonin, and healthy fats can genuinely improve your sleep over time. But just as important is cutting back on sugar, caffeine, alcohol, and heavy meals late at night.

So instead of looking for one food to “knock you out,” think about building a lifestyle that supports better rest—from your plate to your pillow.

Better sleep really can start in your kitchen.

Frequently Asked Questions (FAQs)

1. Does turkey have more tryptophan than other meats?

Not really. While turkey does contain tryptophan, it’s not significantly higher than other meats like chicken or beef. The idea that turkey is uniquely sleep-inducing is a myth. Other foods like dairy, eggs, and nuts also contain tryptophan and may be just as effective—especially when paired with carbs that help it reach your brain.

2. Why do I feel so sleepy after Thanksgiving dinner?

It’s not just the turkey. Feeling sleepy after a big meal is usually due to a combination of overeating, high-carb foods, alcohol, and general relaxation. Large meals shift blood flow to your digestive system, causing that sluggish, sleepy feeling. Turkey might contribute a little, but it’s the overall meal that’s responsible.

3. What foods are highest in natural melatonin?

Tart cherries and tart cherry juice are among the highest natural food sources of melatonin. Other melatonin-rich foods include walnuts, oats, and some mushrooms. Eating these in the evening can support your body’s natural sleep hormone production.

4. What is the best snack to eat before bed for better sleep?

A small snack that includes complex carbs and tryptophan is ideal. Examples include a banana with almond butter, oatmeal with walnuts, or a slice of whole-grain toast with turkey or hummus. These support melatonin production without spiking blood sugar or causing discomfort.

5. How long before bed should I stop eating?

Ideally, you should finish your last full meal at least 2 to 3 hours before bedtime. This gives your body time to digest the food and helps prevent heartburn or disrupted sleep. If needed, a small, light snack about 1 hour before bed can be helpful.

6. Can certain foods really help with insomnia?

Yes, certain foods can naturally support better sleep. For example, kiwi, tart cherries, almonds, and fatty fish have been linked to improved sleep quality in studies. These foods provide nutrients like melatonin, magnesium, and serotonin precursors, which all play a role in healthy sleep cycles.

7. Which foods should I avoid at night if I want better sleep?

Avoid caffeine (including in chocolate and tea), alcohol, sugary snacks, and spicy or fatty meals close to bedtime. These can cause digestion issues, spike blood sugar, interfere with melatonin, or disrupt your sleep stages.

8. Does drinking warm milk before bed help you sleep?

Yes, it can. Warm milk contains tryptophan and calcium, both of which support melatonin production. The warmth and comfort of the drink may also help relax your body and signal your brain that it’s time for sleep.

9. Is it bad to go to sleep right after eating?

It’s not ideal. Lying down immediately after a meal can lead to acid reflux, bloating, or indigestion. This can interrupt your ability to fall asleep or stay asleep. Try to wait 2–3 hours after dinner before going to bed, or eat a lighter evening meal if bedtime is close.

10. Are sleep supplements better than food for improving sleep?

Not necessarily. Food-based sources of sleep nutrients are easier for your body to process and come with other health benefits. Supplements like melatonin or magnesium can be helpful for some people, but it’s best to try improving sleep through diet and lifestyle first—and talk to a healthcare provider before taking anything regularly.