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7 MYTHS You Still Believe About SLEEP!
Not a bad way to spend a Thursday. But inevitably, in that hour between feeling so full you think you'll explode and gearing up for round two with the leftovers, your relatives can find you conked out on the couch. Along comes Aunt Mildred with her armchair scientific explanation. You're tired, she tells you, because the turkey you just ate is laden with L-tryptophan. Tryptophan, she says, makes you tired. So is your aunt right? Is the turkey really what's to blame for Thanksgiving sleepiness? The experts helped WebMD sort out the facts. L-tryptophan is an essential amino acid. The body can't make it, so diet must supply tryptophan. Amino acids are building blocks of proteins. Foods rich in tryptophan include, you guessed it, turkey. Tryptophan is also found in other poultry, meat, cheese, yogurt, fish, and eggs. Tryptophan is used by the body to make niacin , a B vitamin that is important for digestion, skin and nerves, and serotonin. Serotonin is a brain chemical that plays a large role in mood and can help to create a feeling of well-being and relaxation. Tryptophan is needed for the body to produce serotonin. Serotonin is used to make melatonin , a hormone that helps to control your sleep and wake cycles. Turkey the Sleep Inducer? As it turns out, turkey contains no more of the amino acid tryptophan than other kinds of poultry. Jackson Blatner says that if we're sleepy on Thanksgiving as a direct result of eating turkey, then eating other foods rich in tryptophan should have the same effect. Continued "When is the last time someone ate a chicken breast at a summertime barbecue and thought they felt sluggish [because of it]? Turkey is, indeed, a good source of tryptophan. Still, it's a myth that eating foods high in tryptophan boosts brain levels of tryptophan and therefore brain levels of serotonin, Somer says. Somer says that proteins like turkey, chicken, and fish, which are high in tryptophan, require assistance from foods high in carbohydrates to affect serotonin levels. It's a small, all-carbohydrate snack -- no more than 30 grams of carbohydrates -- in combination with the tryptophan stored in your body from food you've already eaten that will give you the biggest boost of serotonin, Somer says. A serotonin-boosting snack may include a few Fig Newtons, half of a small whole wheat bagel with honey drizzled over it, or a few cups of air-popped popcorn some time after you've eaten foods high in tryptophan. Amino Acid Overload When you eat foods rich in tryptophan, as the food digests, amino acids - not just tryptophan - make their way into the bloodstream. This causes competition among the various amino acids to enter the brain. The chances of getting in [to see the movie] are pretty slim. That's what happens when you eat a protein-rich food. Tryptophan has to compete with all these other amino acids. It waits in line to get through the blood -brain barrier and very little of it makes it across. So have your turkey, Somer says, because it will increase your store of tryptophan in the body, but count on the carbohydrates to help give you the mood boost or the restful sleep. Not really, Somer says. It's the only nutrient we get too much of," she says. Look Beyond the Turkey So if eating turkey isn't exactly the same as popping a sleeping pill, why the sudden grogginess as soon as our holiday feast is over? Don't incriminate the turkey that you ate," she says of post-Thanksgiving meal exhaustion, "incriminate the three plates of food that you piled high. Many people feel more relaxed to begin with family wars not withstanding. Add alcohol to the mix, and voila! By the time the holiday comes, everyone has gotten sick. Sleep Medicine Clinics, June ; vol 2:
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