11 Best Foods Rich in Tryptophan for Sleep Support
Tryptophan is an essential amino acid that plays a significant role in producing serotonin and melatonin, both of which contribute to a restful night’s sleep. Serotonin, a neurotransmitter, regulates mood and feelings of well-being, while melatonin, a hormone, controls the body’s sleep-wake cycle. Since tryptophan cannot be produced by the body, it must be obtained through dietary sources. Foods rich in tryptophan, combined with other nutrients like magnesium and B vitamins, can support a more relaxed mind and a better quality of sleep.
Here are 11 of the best foods high in tryptophan that you can incorporate into your diet to promote relaxation and improve sleep quality.
1. Turkey
Turkey is one of the best-known sources of tryptophan and is often associated with the feeling of sleepiness after a big meal, like Thanksgiving dinner. Turkey contains around 250-300 mg of tryptophan per 100 grams, making it a valuable addition to a sleep-supporting diet. Beyond tryptophan, turkey is a lean source of protein, which can help stabilize blood sugar levels and keep you full through the night, preventing late-night hunger that might disrupt sleep.
Eating turkey regularly as part of dinner, particularly with complex carbohydrates, can help increase tryptophan absorption. Carbohydrates stimulate insulin release, which helps tryptophan enter the brain more effectively, leading to serotonin production. Including turkey in evening meals may promote a sense of calm and help prepare the body for a restful night’s sleep.
2. Nuts (Almonds and Walnuts)
Nuts like almonds and walnuts are not only rich in tryptophan but also contain magnesium, a mineral known to support sleep by relaxing muscles and calming the nervous system. Almonds provide around 60 mg of tryptophan per ounce, while walnuts provide about 35 mg. These nuts are also packed with healthy fats, fiber, and antioxidants, which contribute to overall health and make them a satisfying snack before bedtime.
Walnuts, in particular, contain melatonin as well, making them a unique food choice for enhancing the natural sleep hormone in the body. Including a handful of almonds or walnuts as an evening snack or incorporating them into meals may help induce relaxation and improve sleep quality. Just be mindful of portion sizes, as nuts are calorie-dense, and eating too much right before bed may hinder digestion.
3. Eggs
Eggs are another excellent source of tryptophan, with one large egg providing about 77 mg of this sleep-promoting amino acid. Eggs are also rich in protein, choline, and B vitamins, which help regulate mood and maintain healthy brain function. These nutrients work synergistically with tryptophan to support the production of serotonin and melatonin, creating a calming effect that can make it easier to fall asleep.
Having eggs for dinner or as an evening snack, like a boiled egg or scrambled eggs, can help contribute to better sleep. Pairing eggs with whole grains, such as toast or quinoa, can further enhance tryptophan uptake, improving the likelihood that it will convert into serotonin and melatonin. Additionally, the protein in eggs helps keep blood sugar levels stable throughout the night, reducing the chance of sleep disruptions due to hunger.
4. Dairy Products
Dairy products, including milk, cheese, and yogurt, are well-known for their sleep-inducing properties, as they are rich in both tryptophan and calcium. Calcium plays a role in melatonin production, so combining it with tryptophan helps amplify the body’s ability to promote restful sleep. A single cup of milk contains about 100 mg of tryptophan, making it a comforting bedtime choice for many.
A warm glass of milk before bed is a traditional sleep remedy for a reason—it provides tryptophan, calcium, and warmth, all of which can relax the body and signal that it’s time for rest. For those who prefer non-dairy options, calcium-fortified plant-based milks like almond or soy milk can also be beneficial. Incorporating dairy products in the evening can provide a natural boost for sleep, especially when paired with a calming bedtime routine.
5. Tofu and Other Soy Products
Tofu, edamame, and soy milk are excellent sources of tryptophan and provide a plant-based protein option for those who don’t consume animal products. One cup of tofu can provide up to 592 mg of tryptophan, making it one of the highest plant-based sources available. Soy products are also rich in magnesium and calcium, which further support relaxation and sleep.
Incorporating tofu or other soy products into your dinner can contribute to a greater sense of calm as bedtime approaches. Whether added to stir-fries, soups, or enjoyed on their own, soy-based foods can support serotonin production, helping the body ease into a more restful state. For those seeking a non-dairy milk option, soy milk fortified with calcium and vitamin D can also be a beneficial addition to a nighttime snack or evening routine.
6. Salmon
Salmon is another potent source of tryptophan, with about 250-300 mg of tryptophan per 100 grams. Salmon is also high in omega-3 fatty acids, specifically EPA and DHA, which are essential for brain health and have been linked to improved sleep quality. Omega-3s help reduce inflammation and support serotonin regulation, which is beneficial for relaxation and mood stability.
Including salmon in dinner or as part of an evening meal can support both physical and mental relaxation. The combination of tryptophan and omega-3 fatty acids helps produce serotonin, while the high protein content keeps blood sugar levels balanced. Additionally, salmon is rich in vitamin B6, which plays a role in melatonin synthesis, further enhancing its sleep-supporting benefits.
7. Pumpkin Seeds
Pumpkin seeds are a rich source of tryptophan, with about 576 mg per 100 grams, and they also contain magnesium and zinc, both of which contribute to relaxation and sleep quality. Magnesium helps relax muscles and calm the nervous system, while zinc assists in converting tryptophan to serotonin. This combination makes pumpkin seeds an ideal evening snack for those looking to support natural sleep pathways.
Sprinkling pumpkin seeds on salads, adding them to yogurt, or enjoying them on their own as a snack can provide a healthy dose of tryptophan and minerals. Incorporating pumpkin seeds into an evening snack not only satisfies hunger but also offers calming nutrients that encourage better sleep. The combination of magnesium and zinc with tryptophan can ease the body into a more restful state, making it easier to fall asleep and stay asleep.
8. Bananas
Bananas are known for being rich in potassium and magnesium, both of which help relax muscles and reduce tension, but they are also a source of tryptophan. Eating a banana as part of an evening snack can support both muscle relaxation and the production of serotonin, creating a calming effect that can ease the body into a sleep-ready state.
The natural sugars in bananas also stimulate the release of insulin, which helps tryptophan cross the blood-brain barrier more effectively. Paired with a protein-rich food like yogurt, bananas provide a balanced snack that combines carbohydrates, protein, and tryptophan, promoting a restful night. The easy digestibility and natural sweetness of bananas make them a comforting choice for a bedtime snack, helping to calm the mind and body.
9. Oats
Oats are a complex carbohydrate that provides a good source of tryptophan, along with fiber, B vitamins, and magnesium. These nutrients work together to promote relaxation and help support the production of serotonin and melatonin. Oats are also known to stabilize blood sugar levels, preventing hunger-induced wakefulness during the night.
Having a small bowl of oatmeal before bed, possibly topped with sleep-supportive ingredients like bananas or almonds, can make for a warm and soothing bedtime snack. The fiber content in oats aids in digestion, helping the body settle into rest without discomfort. Oats also help trigger insulin release, which enhances tryptophan uptake, making them a great choice for a comforting, sleep-supporting evening treat.
10. Spinach
Spinach is a nutrient-dense leafy green that provides tryptophan, magnesium, and B vitamins, all of which contribute to relaxation and improved sleep quality. The magnesium content in spinach is especially beneficial for reducing muscle tension and calming the nervous system. The B vitamins in spinach aid in serotonin production, helping regulate mood and promote a calm state of mind.
Adding spinach to an evening meal, such as a salad, smoothie, or cooked vegetable dish, can help the body wind down and prepare for rest. The calming effect of magnesium combined with tryptophan helps alleviate stress and tension, setting the stage for better sleep. Spinach is versatile and easy to incorporate into meals, making it an accessible and nutritious way to support restful sleep.
11. Dark Chocolate
Dark chocolate contains a moderate amount of tryptophan and is also rich in magnesium and antioxidants, which can contribute to relaxation. Choosing dark chocolate with at least 70% cocoa content offers higher levels of these beneficial compounds. In addition to tryptophan, dark chocolate contains serotonin, which can improve mood and promote a sense of calm.
A small piece of dark chocolate in the evening can provide a comforting, relaxing treat that supports a peaceful transition to bedtime. However, it’s important to consume dark chocolate in moderation, as some varieties contain caffeine, which can interfere with sleep if eaten in large amounts. Opting for a high-cocoa dark chocolate and limiting it to one or two small squares can offer a pleasant , sleep-supportive snack without overloading on stimulants.
Adding tryptophan-rich foods to your diet can be a natural way to improve sleep quality by supporting serotonin and melatonin production. From turkey and nuts to dairy and bananas, these foods not only provide essential amino acids but also offer additional nutrients like magnesium, B vitamins, and omega-3 fatty acids, all of which contribute to a calm and relaxed state. By including these tryptophan-rich foods in your evening routine, especially when paired with complex carbohydrates, you can enhance your body’s ability to relax, paving the way for a more restful night’s sleep.
