Tryptophan is an amino acid the body needs to produce the sleep-inducing substances serotonin and melatonin. There are a number of foods that are high in tryptophan and will help you fall asleep faster.
1. Warm milk
Some scientists believe that a cup of warm milk before bed helps you to sleep because the milk contains small amounts but the amount of tryptophan (85mg / 1 cup of milk) is still significant. However, you should limit yourself as drinking too much will make you feel depressed at night.
A small piece of cheese contains almost twice the tryptophan found in milk (140mg). In addition, like milk, cheese is rich in calcium (a mineral that helps the body produce melatonin). Note that a full meal or snack too close to bedtime can wake you up, try a piece of cheese 30-60 minutes before bedtime.
Carbohydrates stimulate insulin release; thus, eliminating some amino acids that are rival to tryptophan. In other words, when you eat tryptophan-rich foods like a slice of toast (or other whole grain food), your brain is plentiful with amino acids that soothe your brain. Whole grains also contain B vitamins, which help convert tryptophan into serotonin.
Tryptophan is present naturally in nearly all protein foods, including butter snacks. Spread butter on the bread, drink with warm milk and… wait. It takes about 1 hour for trytophan levels to rise in the brain. During that time, you can relax by reading.
This popular fruit is full of tryptophan and natural sugars, which promote serotonin production, plus magnesium that keeps muscles relaxed. If you sleep apnea? According to researchers from the University of New England, yellow fruits contain a number of compounds that may help clear the throat (a temporary throat blockage is a common symptom of sleep apnea).
6. Soy milk
If you are allergic to cow’s milk? Soy milk contains a useful ” medicinal dose ” of trytophan and carbohydrates and calcium needed to increase serotonin and melatonin production. Tofu offers similar benefits.
Hard-boiled eggs for breakfast or before bedtime snacks. One egg contains about 180mg of tryptophan. Because eggs are high in protein; Therefore, eat eggs with carbohydrate rich foods such as bread. If eaten alone, the amino acids in egg proteins reduce tryptophan.
Oatmeal contains a small amount of melatonin (a hormone-like substance that helps regulate sleep).
9. Sesame seeds
Sesame seeds are rich in tryptophan. Choose sesame crackers and breads for a good night’s sleep.
10. Pumpkin seeds
Pumpkin seeds contain natural tryptophan and magnesium, which is what you need for relaxation and sleep. Just about 30g pumpkin seeds, contains up to 151mg magnesium (pumpkin seeds are one of the richest magnesium foods available.
Pumpkin seeds also contain heart-healthy monounsaturated fats, vitamins B, zinc, vitamins C, D, E and K.
Cherries contain small amounts of the hormone melatonin. Try a slice of toast with dried cherries or simply eat a small bowl of fresh cherries about an hour before bedtime.
Cherries are also a rich source of beta carotene (19 times more than blueberries, strawberries), vitamin C, potassium, magnesium, iron, fiber and folate.
12. Ice cream
Experts find that foods high in carbohydrates and calcium, medium or low in protein, can induce sleep. And ice cream is one of them. Ice cream is a popular cold treat and contains tryptophan, calcium, and dairy proteins, plus added sugar carbohydrates. Add some dried fruit or sprinkle almonds over the cream. With taste, pregnant women should choose vanilla because chocolate chip ice cream contains caffeine.