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.
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
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.
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.