3 Foods for Better Sleep

If we have one thing in common, it’s the fact that we all sleep. Sleep is a natural periodic state of rest, and according to the Sleep Foundation, most healthy adults need about seven to nine hours of sleep each night. But what if you can’t sleep or aren’t getting enough.  Could your diet help? Keep reading to learn which foods might boost your zzz’s.  

First Things First:

We need essential amino acids to help our body function at an optimal level, and tryptophan is one that’s in charge of sleep. However, being an essential amino acid means that our Protein-rich foods are a popular source of tryptophan, but know that this amino acid is also found in plant-based foods.

In the body, tryptophan is converted into a “feel good” hormone called serotonin. The by-product of this conversion is melatonin, a hormone that helps regulate sleep. To help you catch some much-needed zzz’s, try incorporating the following tryptophan-rich foods into your diet.

3 Foods High in Tryptophan

1. Poultry

Think back to Thanksgiving. Have you ever noticed you get sleepy after eating turkey? That may very well be because of the tryptophan found in turkey. Chicken is another protein-rich food that contains tryptophan. So for dinner, choose dishes that include more poultry. Some great options are:

1. Turkey Lettuce Wraps
2. Low-Carb Chicken Rollatini
3. Baked Chicken Flautas

2. Dairy

Dairy foods, like milk and cheese, are rich in tryptophan. Eating dairy with dinner may ensure that you get a sound rest. An easy and tasty idea for a starter is this broccoli-cheese soup. Or you could finish off your main entree with amaretto ricotta and berries for dessert. The possibilities are pretty much endless.

• Pro tip! Have you checked out our recipes yet? Find more dairy-rich foods here.

3. Plants for the Win:

Though protein-rich foods are a popular source of tryptophan, they are not the only source. Oats, bananas, and dried prunes contain tryptophan as well.  Combining all these into a smoothie and using milk as a base makes a sweet beverage that can easily lead to sweet dreams. 

Other plant-based, tryptophan-rich foods include seeds such as pumpkin, sunflower, and sesame and legumes such as soybeans and peanuts. If you’re stumped on how to incorporate these foods into your dinners, try these options:

• This zucchini noodle salad is light, refreshing, and contains sesame seeds and peanuts. 
• Swap out the fava beans for soybeans in this chimichurri fava bean salad for a drool-worthy, fiber-rich side dish.  

Putting It All Together:

Here’s one full week of tryptophan-rich dinner ideas highlighting some of the foods we spoke about:

• Sunday: Turkey Lettuce Wraps with Amaretto Ricotta and Berries

• Meatless Monday: Broccoli-Cheese Soup with Lightly Buttered French Bread

• Taco-Inspired Tuesday: Baked Chicken Flautas

• Wellness Wednesday: Zucchini Noodle Salad

• Thursday: Low-Carb Chicken Rollatini

• Friday: Chimichurri Soybean Salad with Baked Chicken

• Saturday: Healthy Charcuterie Board

The Bottom Line: 

If you are having trouble sleeping, addressing your sleep-hygiene habits is the best place to start. After that, gradually evaluate your diet and work on adding these tryptophan-rich foods to your evening meals. Your body will be grateful for the increase in melatonin and rest.