Tryptophan is an essential amino acid. This means the body cannot make tryptophan and, therefore, it must be a part of the human diet. As an amino acid, tryptophan is important in protein synthesis. It is converted to an amino acid called L-tryptophan, which is a precursor for serotonin. Serotonin can be converted to melatonin which, in turn, promotes sleep.
Tryptophan and Sleep
Low serotonin levels are often the cause of sleep deprivation. If you are not taking in enough tryptophan in your diet, your serotonin may be low and this can lead to sleep problems. Two capsules of tryptophan in supplement form can be taken 30 minutes before bedtime. In extreme cases, tryptophan may be taken early in the evening and again at bedtime. In order for the proper metabolism of this amino acid, it is important to take in enough vitamin B-6 and complex carbohydrates. This will increase the effectiveness of tryptophan in inducing sleep, according to The World's Healthiest Foods website.
High Carbohydrate Foods and Tryptophan
Complex carbohydrates are the best dietary sources of tryptophan. This includes whole-grain breads, cereals and pastas. Eating carbohydrates in combination with other tryptophan-containing foods can also make tryptophan more available to the body. Insulin is released in response to a high carbohydrate meal, and this helps to clear the bloodstream for tryptophan flow.
Whole-grain sources are the better choices over simple sugars, such as fruits, or white-processed foods. Consuming a diet rich in whole grains can help to raise the amount of tryptophan in the body. Such a diet is often recommended to include some carbohydrate-rich foods as a snack before bedtime, such as a whole-grain cereal or two slices of toast.
Other Dietary Sources
Protein-rich foods also offer an abundance of tryptophan. They includes eggs, meat, nuts, beans, fish and cheese. Swiss and cheddar cheese are particularly high in tryptophan. Milk, eggs, meat, nuts, beans, fish and cheeses such as cheddar, gruyere and Swiss are particularly rich in tryptophan, according to the Natural News website.
Other sources to consider include chocolate, dried dates, milk, cottage cheese, meat, fish and peanuts.
It is important to note, however, that eating a high-protein meal without accompanying carbohydrates may increase insomnia. This is because high-protein foods also contain, tyrosine, an amino acid that causes the brain to be more alert.
Deficiency in Tryptophan
A deficiency in tryptophan may be due to health, lifestyle or dietary factors. Smoking, high sugar intake and high protein intake can reduce the amount of tryptophan that can be converted to serotonin. As a result, serotonin is not able to make melatonin, and there is less potential for proper sleep. Vitamin B-6 may also reduce the amount of tryptophan available, so it is important to be aware of balancing intakes of competing foods. Often, people with this deficiency may experience cravings for carbohydrates, or may have issues with overeating and weight gain.
Side Effects
The upper limits to the amount of tryptophan that can be taken have not been well-researched or documented. Both low and high doses have shown side effects. Some side effects have been cited as dizziness and dryness of the mouth. Agitation, confusion and restlessness may also result.
If you are taking antidepressants, or any other SSRIs, it is advisable to consult a medical professional since tryptophan can interact with serotonin and alter the function of the medication, according to Natural News.
Clinical studies have shown mixed results for tryptophan use as a sleep aid. Tryptophan is available in health food stores for those that choose to use it.
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