Tryptophan is an amino acid, one of the building blocks of protein, but unlike some amino acids it is considered essential because the body cannot manufacture it. Tryptophan is a precursor to a number of neurotransmitters. In the body it is converted into serotonin and melatonin, both of which play an important role in enhancing and balancing sleep patterns. Tryptophan is therefore regarded as a very effective natural sleep aid.
Sleep Promotion
Tryptophan is the precursor of serotonin, a neurotransmitter in the brain that supports normal nerve and brain function. Among its other functions, serotonin helps maintain balanced sleep patterns. The conversion of tryptophan to serotonin takes place in two steps: First, a vitamin B3-dependent enzyme changes tryptophan into 5-hydroxytryptophan, or 5-HTP. Then, a vitamin B6-dependent enzyme converts 5-HTP into serotonin. By enhancing the supply of serotonin, 5-HTP helps to support healthy central nervous system functions such as sleep. Serotonin also is responsible for the production of melatonin, a hormone secreted by the pineal gland that also promotes sleep.
Tryptophan in Foods
Foods that contain tryptophan include dairy, poultry, bananas, honey, eggs, codfish, soybeans, cheese and sunflower seeds. In studies of sleep deprivation, poor eating habits appear to have a direct effect on the duration and timing of sleeping patterns. Becoming drowsy and falling asleep will become easier if you eat some foods that contain carbohydrates along with foods that contain tryptophan. Carbohydrates stimulate the production of insulin in the body. Insulin helps to dilute chemicals in the body that can interfere with the activity of tryptophan and the creation of serotonin.
Foods That Hinder the Effects of Tryptophan
It is best not to take tryptophan with protein because protein competes with tryptophan for absorption by the body. High-protein meals or snacks rapidly accelerate the production of another amino acid in the body called tyrosine. Tyrosine increases heart rate, stimulates the brain and makes you more alert, hindering the process of falling asleep.
Dietary Supplementation
Tryptophan is available as a dietary supplement. The pill form is more concentrated, so the tryptophan works differently from when it is consumed in natural foods. Tryptophan supplements affect brain processes more quickly, accelerating the calming effects of serotonin.
Dosage and Side Effects
The dose of tryptophan is different for every person. A common dosage is one 500-mg capsule for every 50 lbs. of body weight, taken one hour before bedtime. A study published in "Psychopharmacology" reported that tryptophan is effective in reducing sleep onset time in doses ranging from 1 to 15 g. Symptoms of tryptophan overdose can include agitation, confusion, overactive reflexes, poor coordination and restlessness. Tryptophan should not be taken with other serotonin-increasing agents such as SSRI drugs like as Prozac and Paxil.
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