Certain foods contain an amino acid called tryptophan that causes sleepiness. Carbohydrates make tryptophan more available to the brain, which is why carbohydrate-heavy meals can make you drowsy. Proteins from the food we eat are the building blocks of tryptophan, which is why the best bedtime snack is one that contains both a carbohydrate and protein.
Tryptophan in the Body
The body needs tryptophan to make niacin and serotonin. Niacin, or vitamin B-3, helps the digestive system, nerves and skin function properly. Serotonin helps promote sleep and stabilize mood. However, the amount of tryptophan found in a serving of food that contains this essential amino acid does not produce enough serotonin to cause sleepiness. The sleepy feeling you feel after eating a large meal -- such as Thanksgiving dinner -- typically comes from the high number of carbohydrates and calories you consumed. KidsHealth.org explains that a large meal causes blood flow to decrease in the brain and increase in to the stomach to allow for proper digestion. The decreased blood flow to the brain may cause you to feel lazy or sleepy.
Tryptophan Sources
You can obtain tryptophan from meats, dairy products and dietary supplements. The highest food sources of tryptophan include milk, chicken, cheese, eggs. nuts, fish, peanut butter, pumpkin seeds, soy, sesame seeds, tofu and turkey. However, to induce sleepiness, you may need a supplement form of tryptophan. The University of Maryland Medical Center suggests that taking 1 mg of tryptophan before bed or 50 mg of 5-hydroxytryptophan, a simpler form of tryptophan, 2 to 3 times a day may help you sleep better and help regulate your sleep patterns.
Nighttime Snack for Sleepiness
Consuming carbohydrates with tryptophan helps increase the effects it has on the brain and the brains ability to produce serotonin. The National Sleep Foundation suggests eating a snack that contains both carbohydrate and protein -- the building blocks of tryptophan -- before bed to help your body relax. Choose snacks such as cereal with milk, cheese and crackers, or peanut butter and graham crackers.
Supplement Precautions
While the FDA regulates the production and sale of tryptophan supplements, they can cause negative effects on your health. Talk to your doctor before you take a tryptophan supplement if you have liver disease, kidney disease, blood disorders, muscle disorders, are breast-feeding or are pregnant or may become pregnant. Use care if you order a tryptophan supplement online, because the FDA cannot regulate the sale and distribution of any supplement outside the United States. A condition called eosinophilia-myalgia syndrome may occur with the intake of tryptophan supplements; however, this condition is very rare. Side effects that are more common include allergic reactions, gastrointestinal distress, blurred vision, drowsiness, weakness, decreased coordination, loss of appetite and headache.
References
- MedlinePlus; Tryptophan; Linda Vorvick, MD; February 2010
- MedlinePlus; Niacin; Linda Vorvick, MD; March 2009
- Kids Health; Does Eating Turkey Make You Sleepy?; Steven Dowshen, MD; August 2009
- University of Maryland Medical Center; Insomnia; Steven D. Ehrlich, NMD; December 2009
- National Sleep Foundation; Food and Sleep; David G. Davila, MD; December 2009
- Drugs.com; L-tryptophan; August 2009
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