Turkey is well known for the fatigue that sets in after a Thanksgiving meal. The bird’s tryptophan content is said to be the source of the drowsiness that follows the turkey dinner menu.
While it could be overeating that’s responsible for the infamous energy crash, research does support a link between tryptophan and sleepiness. สมัครสมาชิก UFABET
Tryptophan is an amino acid found in many protein-rich foods that triggers the production of serotonin and then melatonin in the brain. Serotonin is a brain chemical involved in regulating mood, memory, and sleep. Melatonin is one of the main hormones responsible for regulating our sleep-wake cycle. Which is also known as the circadian rhythm.
People deficient in tryptophan may struggle more with falling and staying asleep. While tryptophan supplementation might help improve sleep quality and reduce nighttime wake-ups. It’s best to start with a foods-first approach.
Try a bedtime snack of thin-sliced turkey roll up with hummus and pair with crackers or cook turkey chili and a sweet potato for dinner.
Other tryptophan-rich foods include:
- Egg whites
- Milk
- Chicken
- Cheese
- Fish
- Soy beans
- Peanuts
- Seeds (especially pumpkin seeds, sesame seeds, and sunflower seeds)
Make sure you pair foods rich in tryptophan with a source of healthy carbohydrates, like the crackers and sweet potatoes mention above. Tryptophan is better able to enter the brain, which is where it helps promote sleep. When it’s consumed alongside quality carbohydrates.