Voices: I study sleep for a living. Here’s how Utahns can keep their sleep on track this Thanksgiving — and through the holiday season.

As Thanksgiving approaches, so do the myths about food and sleep — especially the idea that turkey, thanks to tryptophan, sends everyone into a post-feast siesta.

The truth is more nuanced.

While turkey does contain tryptophan, an amino acid involved in sleep regulation, the amount is no greater than in other common meats, and its effects are overshadowed when eaten alongside other amino acids and carbohydrates. If turkey were truly a sedative, we’d all be nodding off at lunchtime every time we bite into a turkey sandwich.

So why do we feel so sleepy after Thanksgiving dinner? The answer is less about chemistry and more about quantity. When we eat large, carbohydrate-heavy meals, often accompanied by alcohol, our bodies divert energy to digestion, leaving us feeling drowsy and fatigued.

In Utah, with the early November sunsets and cooler weather encouraging cozy indoor gatherings, it’s natural for your body to feel a bit sleepier after a big meal.

Here are a few strategies to keep your eating (and sleeping) on track, not just at Thanksgiving but all year-round:

Follow the Goldilocks rule.

Aim to be neither too hungry nor too full at bedtime. Try to have your last meal at least three hours before sleeping to allow for digestion.

Savor, don’t stuff.

Enjoy your meals mindfully and stop before you feel uncomfortably full.

Take a walk.

A gentle stroll after dinner — especially after a large meal like Thanksgiving — can help you relax and boost your metabolism.

Limit late-night caffeine and alcohol.

While alcohol might help you fall asleep faster, it disrupts the quality of your sleep, leading to more awakenings and less restorative rest.

And, for those who indulge in coffee or espresso with their Thanksgiving pie, claiming that late-day caffeine doesn’t affect them, research indicates that caffeine can subtly fragment sleep architecture, even if one does not consciously notice it.

Reserve coffee for the morning and limit wine to dinner or avoid it completely. Instead, try chamomile tea, which has long been a favorite in the sleep community, thanks to its calming properties. Tart cherry juice is another science-backed option, as it naturally contains melatonin.

Create a routine.

There is a behavioral benefit of establishing a nightly ritual. Incorporating a soothing activity, like sipping herbal tea while reading, into a pleasant and predictable routine can signal to your brain that it’s time to wind down and prepare for restorative sleep.

Balance your plate.

Focus on whole, real foods that contain a mix of protein, fiber and healthy fats to support healthy sleep.

Prioritize sleep.

Remember, sleep isn’t a luxury. It’s a fundamental pillar of health, just as important as nutrition and exercise.

This Thanksgiving, let’s give thanks for good food, great company and the science that helps us distinguish sleep fact from fiction. And if you find yourself drifting off after dinner, don’t blame the turkey — blame the feast, and be sure to take that walk once the dishes are cleared.

Wendy Troxel is a senior behavioral and social scientist at RAND Corporation, an adjunct professor at the University of Utah and University of Pittsburgh, and author of “Sharing the Covers: Every Couple’s Guide to Better Sleep.”

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