Tryptophan is an essential amino acid that helps the body produce serotonin and melatonin, key chemicals for mood and sleep regulation. While often associated with turkey, many everyday foods can support better sleep naturally.

Top Tryptophan Sources

• Poultry: Turkey, chicken

• Dairy: Milk, yogurt, cheese

• Nuts and Seeds: Pumpkin, sunflower, and sesame seeds; almonds

• Legumes: Soybeans, lentils, chickpeas

• Whole Grains: Oats, brown rice, quinoa

• Fruits: Bananas, kiwis

How to Maximize Tryptophan’s Effect

Pairing tryptophan-rich foods with complex carbohydrates helps the amino acid cross the blood-brain barrier more effectively. For example:

• Oatmeal with banana and pumpkin seeds

• Whole-grain toast with peanut butter

• Yogurt with berries and a sprinkle of flaxseed

A small, nutrient-rich snack before bed can gently encourage melatonin production and promote relaxation.

Additional Tips for Sleep Support

• Maintain a regular sleep schedule

• Limit caffeine and alcohol in the evening

• Include magnesium-rich foods like leafy greens to aid muscle relaxation

• Engage in calming activities before bedtime

With consistent habits, tryptophan-rich foods can enhance your natural sleep rhythm and improve dream quality.

If you or someone you know struggles with sleep, please click the orange button below to take a free online sleep test and talk with one of our sleep health professionals.