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Tryptophan
Tryptophan is a component of many animal and plant proteins. It is an
essential amino acid, and is a precursor to serotonin, meaning that the
brain needs it for serotonin production, which in turn calms us down and
makes us sleepy. Depression and insomnia sufferers have been known to have
deficiencies in tryptophan and serotonin production in their brains, so a
dose tryptophan can do wonders to pull you into a state of deep sleep.
Studies have shown that taking tryptophan does not yield side effects, and
also does not cause difficulty in waking up the next morning.
Tryptophan in its natural form can be found in foods like cottage cheese,
milk, turkey, peanuts, brown rice and soy products. These foods,
especially turkey, when taken in huge amounts, can make you really sleepy
after that. Many people believe that the tryptophan in turkey causes one
to become drowsy after a heavy thanksgiving meal, but the truth is that
tryptophan only does its work on the brain when taken on an empty stomach.
So your thanksgiving sleepiness is probably not caused by tryptophan, but
more likely from over-eating in general. Moreover, the levels of
tryptophan in turkey are far too low to have any sedative effect at all.
Tryptophan is also available in supplemental form. A recommended dosage of
2 capsules about 30 minutes before bedtime should prepare you well for a
restful night.
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