Tryptophan is an amino acid that promotes growth in infants and regulates nitrogen balance in adults. Your body does not naturally produce tryptophan, which means you must get if from the foods you eat. Tryptophan helps your body create serotonin, a brain chemical that plays a role in healthy sleep patterns as well as stabilizing your mood. There is no daily intake recommendation for tryptophan, but the average person gets 1 to 1.5 g per day.
Turkey
That drowsy feeling you get after eating a large Thanksgiving dinner is due to the tryptophan in the turkey. A 4 oz. serving of turkey contains 360 mg of tryptophan. Chicken is another type of poultry that contains tryptophan, with 195 mg per serving. Serve turkey or chicken in place of beef for dinner if you are having trouble sleeping at night.
Cheese
Many types of cheese contain tryptophan and incorporating them into a meal several hours before bed might help you sleep better. One oz. of cheddar cheese contains about 90 mg of tryptophan and the same amount of Swiss contains 114 mg. Sprinkle it on eggs or a tortilla at dinner. Cottage cheese contains about 176 mg of tryptophan and makes a healthy bedtime snack.
Seafood
Many kinds of seafood contain tryptophan in varying amounts. Shrimp contains 221 mg per 3-oz. serving. Halibut and tuna are fish that increase tryptophan intake. Three oz. of halibut contains 241 mg of tryptophan and the same amount of yellowfin tuna contains 266 mg. A tuna sandwich is a healthy meal that helps you become drowsy at bedtime.
Peanuts
Peanuts are a good way to increase tryptophan intake and are versatile enough that they can be eaten in many ways. Try adding peanuts to trail mix or eating a handful with some cheese before bed. One oz. of peanuts contains 65 mg of tryptophan. Peanut butter is another way to incorporate the tryptophan benefits of peanuts into your diet. Two tbsp. of peanut butter contains 73 mg of tryptophan, making it a good choice as a late night snack. Spread some on crackers or apple slices to help you get to sleep.
Seeds
Both pumpkin and sesame seeds are good sources of tryptophan. Add pumpkin seeds to baked goods, oatmeal or trail mix. Sprinkle sesame seeds on chicken or beef when preparing stir-fry for a slightly nutty taste variation. Or look for sesame butter as an alternative to peanut butter. One oz. of pumpkin seeds contains 161 mg of tryptophan and 1 oz. of sesame seeds contains 105 mg.
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