10 Foods High in Tryptophan for a Better Night’s Sleep

We’ve said it once, and we’ll say it again: We love our beauty rest. We take our sleep very seriously over here. After all, a happier, healthier you happens when your body gets proper rest. Although most people know sleep is essential, few prioritize it. In fact, it’s estimated that 70% of adults get insufficient sleep (at least one night per month). Roughly 11% of adults report sleep woes every night. Regardless of age and socioeconomic class, sleep disorders are common. Thankfully, we have tips for getting a better night’s sleep. Even better news: we’re adding to that list with foods that promote a restful, restorative snooze. If you haven’t heard of tryptophan, it’s sleep’s secret weapon. Foods high in tryptophan might just be what the doctor ordered.

Featured image from our interview with Inge Theron by Teal Thomsen.

What is tryptophan?

Tryptophan—or L-tryptophan (its full name)—is an essential amino acid. It’s found in foods like animal protein, cheese, yogurt, eggs, nuts, and seeds. It serves several important purposes, like nitrogen balance in adults and growth in infants. Basically, it helps the body create proteins and certain brain-signaling chemicals. Unlike vitamin K, which your body can make on its own, tryptophan is different. The human body gets all the tryptophan it needs via diet or supplements. 

1 of 15

It’s the precursor. Once consumed, your body turns tryptophan into a B vitamin called niacin. Niacin plays a key role in creating serotonin. As you probably know, serotonin is associated with sleep. Niacin is also correlated with melatonin levels. In essence, think of tryptophan as the precursor of melatonin and of the neurotransmitter, serotonin. Tryptophan is known to increase serotonin and melatonin levels.

Does eating turkey make you sleepy?

Not exactly. Like melatonin, foods high in tryptophan can make you sleepy. However, that turkey coma has less to do with the turkey, specifically, and more to do with eating a variety of other foods that also contain tryptophan. Thanksgiving is a tryptophan gold mine. There is no more tryptophan in turkey than in other commonly served meats, like chicken and beef. Plus, tryptophan can really only make you tired, immediately, if it’s eaten or taken without any other amino acids. And the protein in turkey contains plenty of other amino acids.

In all reality, other foods—like dairy (a common ingredient in Thanksgiving dishes)—contain more tryptophan. Furthermore, foods containing carbs also help produce serotonin and tryptophan. Oftentimes, carb-rich Thanksgiving side dishes contribute to why you feel sleepy. Serotonin is responsible for drowsiness, so it’s no surprise that most of us crave a nap before pumpkin pie. The more you know.

2 of 15

How Tryptophan Works in the Body

As mentioned, the body uses tryptophan to help make melatonin and serotonin. Melatonin helps regulate our sleep-wake cycles, and serotonin is known to help regulate appetite, sleep, mood, and more. When you eat (or supplement) L-tryptophan, your body absorbs it and converts it into serotonin. Serotonin transmits signals between your nerve cells and also narrows (constricts) blood vessels. The amount of serotonin in the brain can affect mood. Beyond the brain, the liver can also use tryptophan. This is where it produces niacin (vitamin B3). We need niacin for energy metabolism and DNA production. 

Why We Need Tryptophan

Generally speaking, tryptophan is required to maintain adequate protein levels in the body. This is especially important for infants. In newborns, tryptophan is essential to brain maturation. It also aids in the development of regulating hunger cues, satiation, and sleep-wake-rhythm. Tryptophan is found in breast milk, which is why it’s important for a nursing mother to eat foods high in tryptophan.

3 of 15

Tryptophan Benefits

There is limited research and studies to show that tryptophan is directly correlated to treating things like mood swings and irritability. However, low levels of tryptophan have been seen in people with depression. Some claim up to 60 milligrams of L-tryptophan daily may help improve mood or ward off mental health disorders such as depression. More on tryptophan supplements, below.

Although there are many foods high in tryptophan, it can be taken as a supplement. It is likely safe at moderate doses. However, always consult with your doctor by changing your supplement routine. Occasional side effects may occur (heartburn, stomach pain, and more). They could become more serious if you’re also taking medication that influences your serotonin levels, such as antidepressants.

10 Foods High in Tryptophan 

In addition to these tips for sleeping better, consuming foods high in tryptophan might be the ticket to the most restful night of your life.

4 of 15

Walnuts

One serving of walnuts—about a handful—contains 318 mg of tryptophan. Alongside the sleep-promoting amino acid, walnuts are also a strong source of healthy fats and protein. While they add a tasty crunch to this salad, walnuts make for a tasty pre-bedtime snack an hour or two before going to sleep.

Recipe: Apple Walnut Salad

5 of 15

Milk

Whole milk is one of the largest sources of tryptophan, including 732 milligrams per quart. However, 2% reduced fat milk is also a good source, coming in at 551 milligrams per quart.

Recipe: Golden Milk

6 of 15

7 of 15

8 of 15

9 of 15

10 of 15

Given its high protein count, Greek yogurt is rich in tryptophan. Some personal trainers swear by Greek yogurt before bed.

Recipe: Yogurt Toast with Peanut Butter and Banana

11 of 15

12 of 15

13 of 15

14 of 15