Understanding the Use of Tryptophan for Sleep
Looking for a natural alternative to help with sleep? Many people are turning to tryptophan, an essential amino acid, as a way to increase relaxation and reduce anxiety, both of which are known to contribute to better, more restful and restorative sleep. Used traditionally in Eastern medicine, tryptophan has shown promising results in helping fight insomnia, and can be taken as a supplement or in foods naturally occurrring in tryptophan itself.
More studies need to be done to understand the potential side effects of long-term use of tryptophan as a sleep aid, but research has concluded that supplementing the diet with tryptophan for sleep can be both safe and effective. Finding the right dose for an individual may require some experimentation, and any serious medical issues with sleep should be discussed with a healthcare provider.
Tryptophan can be used in conjunction with other methods of improving sleep health, such as implementing healthy sleep habits and practices. This includes a consistent sleep and wake schedule, turning off electronics at least an hour before bed, getting regular physical activity, and creating a calming sleep environment.
What is Tryptophan?
Tryptophan is an essential amino acid which can be found in some foods, such as turkey, milk, bananas, and beans. These are all considered foods high in tryptophan. It is important for muscle growth and repair, and produces serotonin, which is the neurotransmitter in the body that helps regulate appetite and sleep.
Consuming too many tryptophan foods in one sitting can overwhelm the body’s ability to convert it into serotonin, so it is important to spread out these types of foods throughout the day. Additionally, foods that are high in tryptophan also usually contain other essential amino acids, so the body can use those to help with the conversion process.
How Tryptophan helps with Sleep
Tryptophan helps the body create serotonin, which is known to increase relaxation and reduce anxiety. When these levels are balanced, it creates a calming effect which can help the body to relax and achieve better and longer sleep. It is also believed that tryptophan helps to reduce stress and, as a result, creates a better sleep environment.
It is important to note, however, that supplementing with tryptophan alone may not be enough to achieve good sleep. Some people may need to combine tryptophan with other sleep aids, such as melatonin, and it is important to speak to a medical professional to find the right combination for an individual’s needs.
Additionally, tryptophan can also be used in conjunction with techniques such as cognitive behavioural therapy to help with sleep. Cognitive behavioural therapy helps to change negative thought patterns and behaviours related to sleep, which can help reduce stress and anxiety levels, and therefore create a better sleep environment.
Foods High in Tryptophan
- Turkey
- Milk
- Bananas
- Beans
- Cheese
- Seed and nuts
- Eggs
- Fish
- Pumpkin seeds
- Dark chocolate
Conclusion
When used correctly, tryptophan can be a safe and effective sleep aid. It can be taken as a supplement, or consumed via foods such as turkey, milk, bananas, beans, cheese, seeds and nuts, eggs, fish, pumpkin seeds, and dark chocolate. It is important to talk to a healthcare provider before taking tryptophan in order to assess the best dose and combination of tryptophan with other sleep aids. Additionally, it is important to create a calming sleep environment, and to use techniques such as cognitive behavioural therapy to further improve long-term sleep health.