ChillSleep
Diet & Nutrition

Turkey/Tryptophan-Rich Dinner

Include tryptophan-rich proteins to boost sleep-promoting hormones

Ongoing habit

Turkey, chicken, and other poultry are rich in tryptophan, the amino acid building block for serotonin and melatonin. Including tryptophan-rich proteins in your dinner (eaten 3-4 hours before bed) provides your body with the raw materials needed to produce sleep-regulating neurotransmitters.

How To Do It

  1. 1

    Include 3-4 oz of turkey, chicken, or other tryptophan-rich protein in your dinner.

  2. 2

    Pair with complex carbohydrates (brown rice, quinoa, sweet potato) to enhance tryptophan absorption.

  3. 3

    Other tryptophan sources: eggs, salmon, tofu, seeds, nuts, and dairy.

  4. 4

    Eat dinner 3-4 hours before bedtime for optimal digestion and nutrient timing.

  5. 5

    Avoid very large portions that require extended digestion.

  6. 6

    Make this a regular dinner habit rather than an occasional practice.

The Science Behind It

Tryptophan is an essential amino acid that the body converts to 5-HTP, then to serotonin, and finally to melatonin. Consuming tryptophan with carbohydrates triggers insulin release, which helps clear competing amino acids and allows tryptophan to cross the blood-brain barrier more efficiently. However, the sleep benefits are cumulative and work best as part of a consistent dietary pattern.

Tips

  • The 'Thanksgiving turkey makes you sleepy' effect is largely myth — it's more about meal size and carbs.

  • Pumpkin seeds and sesame seeds have some of the highest tryptophan content per ounce.

  • Combine tryptophan-rich foods with vitamin B6 (bananas, chickpeas) which helps convert it to serotonin.

Best For

Sleep qualityFalling asleepEvening wind-down

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