In the quest for a restful night’s sleep, many of us have heard about the age-old remedy of indulging in turkey to drift off into dreamland. While turkey’s tryptophan content is indeed renowned for its potential sleep-inducing effects, there’s a whole array of foods beyond the Thanksgiving centerpiece that can contribute to better sleep quality.
Consuming tryptophan-rich foods can potentially increase the availability of tryptophan in the brain, leading to enhanced serotonin and melatonin production, thus promoting better sleep quality. We spoke with dietitian Krutika Nanavati to uncover six surprising foods that can help with just that. She told us that chicken, eggs, fish, nuts & seeds, tofu & tempeh, and dairy products like milk are all great choices. Find all of her insight below.
1. Chicken
When it comes to poultry, turkey often steals the spotlight for its tryptophan content. However, its feathered cousin, chicken, is not to be overlooked. "Chicken is an excellent source of complete protein, containing all essential amino acids, including tryptophan," Nanavati explains. A mere 3-ounce serving of chicken breast boasts approximately 280mg of tryptophan, offering a significant contribution to your daily intake for better sleep.
2. Eggs
Crack open a couple of eggs, and you're not just starting your day right (not to mention with some great lean protein); you're also setting the stage for a better night's sleep. "Two large eggs provide about 100mg of tryptophan," Nanavati notes. With their versatility, eggs present an easy and delicious way to incorporate tryptophan into your daily diet, whether scrambled, boiled, or incorporated into a hearty omelet.
3. Fish
Fish has so many benefits for your whole body, and can even be especially helpful when it comes to sleep. You'll find a bounty of sleep-supporting nutrients, including tryptophan. "Fatty fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids and contain tryptophan," Nanavati elaborates. A 3-ounce serving of salmon delivers approximately 500mg of tryptophan, along with a dose of heart-healthy fats that can contribute to improved sleep quality.
4. Nuts and Seeds
Incorporate a handful of nuts and seeds into your daily snack routine for a dose of tryptophan and healthy fats. "Almonds, pumpkin seeds, and cashews are all excellent options," Nanavati suggests. A one-quarter-cup serving of almonds packs roughly 160mg of tryptophan, offering a satisfying crunch along with its sleep-supporting benefits.
5. Tofu and Tempeh
For those following a plant-based diet, tofu and tempeh emerge as star players in the quest for better sleep. "Tofu and tempeh are excellent plant-based protein sources and contain moderate amounts of tryptophan," Nanavati explains. A 3-ounce serving of tofu serves up around 150mg of tryptophan, providing vegetarians and vegans with a sleep-supporting option.
6. Dairy Products
Bid adieu to sleepless nights with a soothing glass of milk or a slice of cheese. "Milk and cheese contain tryptophan alongside calcium, which can further aid sleep," Nanavati advises. A cup of milk delivers about 100mg of tryptophan, while a one-ounce serving of cheddar cheese serves up approximately 75mg, making dairy products a comforting choice for those seeking better sleep.
