Does Tryptophan Really Make You Sleepy?

What is L-Tryptophan?
L-tryptophan is an essential amino acid. Amino acids are building blocks of proteins. Foods rich in tryptophan include: Turkey Other poultry Meat Milk Cheese Yogurt Fish Eggs
Tryptophan is used by the body to make niacin, a B vitamin that is important for digestion, skin, nerves, and serotonin. Serotonin is a brain chemical that helps mood and can help to create a feeling of well-being and relaxation. When levels of serotonin are high, you're in a better mood, sleep better, and have a higher pain tolerance. Tryptophan is needed for the body to produce serotonin. Serotonin is used to make melatonin, a hormone that helps to control your sleep and wake cycles.
So is turkey to blame?
As a matter of fact, turkey contains no more of the amino acid tryptophan than other kinds of poultry. Turkey actually has slightly less tryptophan than chicken. Proteins like turkey, chicken, and fish, which are high in tryptophan, require assistance from foods high in carbohydrates to affect serotonin levels. Foods high in tryptophan will not give you the serotonin boost. It's a small, all-carbohydrate snack, no more than 30 grams of carbohydrates, in combination with the tryptophan stored in your body from food you've already eaten that will give you the biggest boost of serotonin. A serotonin-boosting snack may include: a few Fig Newtons, half of a small whole wheat bagel with honey drizzled over it, or a few cups of air-popped popcorn some time after you've eaten foods high in tryptophan. Research shows that a light, 30 gram carbohydrate snack just before bed will actually help you sleep better.
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