If you're needing a bit of help nodding off, the trick could be an added dose of tryptophan. The amino acid works to trigger the release of serotonin, which helps you feel calm, relaxed, and, well . . . sleepy. And believe it or not, turkey is not the only nor the leading source of trytophan — scroll through to see the best food sources of this natural sleep aid, with easy, healthy recipes to make at home before bedtime.
Related: The Definitive Guide to Getting Better Sleep [1]
Seeds & Nuts: Chia Seed Pudding
Chia seeds have even more tryptophan per ounce than turkey, so blend up a delicious chia pudding for dessert [2] and prepare to get tuckered out. Top with pumpkin seeds [3] for an extra boost, or make your own pumpkin seed snack [4].
Soy: Vanilla Tofu Protein Smoothie
Soybeans have tryptophan, tofu is made from soybeans, and tofu is the base of this smoothie [5]. What we're trying to say is, if you drink this at night, this might be a snooze-smoothie. A snoozie.
Shellfish: Gluten-Free Shrimp Scampi
Did you know that shellfish is just as tryptophan-rich as turkey and chicken? Try adding prawns to your zoodles [6] for a lighter take on shrimp scampi that'll have you ready for bedtime in no time.
Seeds & Nuts: Apple Cinnamon Flax Smoothie
Skip the milkshake and make this apple cinnamon smoothie [7] for dessert — the flax will aid in a restful slumber.
Soy: Roasted Edamame
This tasty, high-protein snack [8] is a great post-workout or pre-bedtime treat (one in the same, if you time it correctly). In 100 grams, you'll get more than double your recommended daily intake of tryptophan. Try any of these healthy edamame recipes [9] for a little help falling asleep.
Turkey and Chicken: Spinach Turkey Burger
Eating a turkey burger [10] for dinner is healthy, delicious, and preps you for a night of snoozing.
Cheese: Low-Fat Mozerella
Try this healthier take on a bar-food staple [11] to reap the sleepytime benefits of low-fat moz, which has the most tryptophan of all the cheeses.
Fish: Cooked Tuna
We knew tuna was chock-full of vitamin D, but did you know it's loaded with tryptophan, too? Make a healthy tuna salad [12] or any of these tasty tuna recipes [13].
Beef: Spicy Thai Beef Salad
Use the sleeping powers of tryptophan in lean beef by making this Thai beef salad [14] at dinner time.
Beans: Black Bean Salad
Beans truly are a magical fruit — they can aid in weight loss [15], and they're a great source of protein. As if you needed another reason to love them, bean and lentils can help you fall asleep. White beans are chief among the snooze-inducing beans, so try this white and black bean soup [16], or this nutritious black bean mango salad [17], or any of these healthy garbanzo bean recipes [18].
Oats: Oatmeal and Overnight Oats
Oats are another sleepytime superstar, which is why oatmeal is such a great bedtime snack [19]. The tryptophan induces feelings of calm and the melatonin in oats helps you stay asleep [20]. Try these oatmeal recipes [21] or overnight oats [22].
Eggs: Baked Eggs in Ham Cups
Eggs are such a super food: they're packed in protein, vitamins, and iron. As you probably guessed, they're also high in tryptophan, which breaks them out of the breakfast mold and makes them a great nightcap or dinner option. Try a baked egg in a ham cup [23], or any of these healthy egg recipes [24].