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.How long before bed should you take tryptophan?
Tryptophan, at a dose of 1 gram taken 45 minutes before bedtime, will decrease the time taken to fall asleep in those with mild insomnia and in those with a long sleep latency. At this dose, it has no effect on sleep architecture, and no effects on alertness the next day have been detected.
Tryptophan and sleep
Tryptophan and sleep is one of the main amino acids involved in the formation of proteins in the body, and is the only amino acid responsible for the formation of some important hormones, such as: serotonin, vitamin B3 or niacin, and the hormone melatonin .
This makes it have an important effect and role in improving mood and psychological state, improving digestion and memory, and making sleep healthier and higher quality.
The effect of tryptophan on sleep is mainly through its contribution to the production of the hormone melatonin, which greatly affects the body’s sleep-wake cycle and improves the quality and quality of sleep.
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Studies on tryptophan and sleep
Tryptophan and sleep , Here are some studies that examined the relationship between tryptophan and sleep:
- Results from a study of participants who continued using tryptophan supplements for 3 weeks showed that participants fell asleep faster, slept longer, and woke up fewer times during the night.
- Some other evidence indicated that taking a 1-gram dose of a tryptophan supplement before bedtime reduced the time required to fall asleep and was evident in individuals with mild insomnia , while those with moderate to severe insomnia did not express Real effective results compared to the results when using other hypnotics.
Food sources of tryptophan
You can find tryptophan in the following food sources:
1. Milk
Whole milk is one of the food sources rich in tryptophan. One liter of whole milk contains 732 milligrams of tryptophan, while low-fat milk contains approximately 551 milligrams of tryptophan per liter.
2. Oats
The oats are also rich sources where one cup of oats contains the equivalent of 147 milligrams of tryptophan Baltrepettovan.
3. Bread
Whole wheat bread may contain up to 19 milligrams of tryptophan per slice of bread, while a slice of white bread contains 22 milligrams of tryptophan.
4. Fruits
Some types of fruits contain good levels of tryptophan, as one medium-sized banana contains the equivalent of 11 milligrams of tryptophan, while one medium-sized apple contains 2 milligrams of tryptophan, and the same thing in one peach.
Safe Dose of Tryptophan for Sleep
It is estimated that getting one gram of tryptophan from dietary sources is sufficient.
While you do need a prescription when using tryptophan as a dietary supplement, stick to your doctor’s instructions and don’t try to change the dose on your own and always consult your doctor.
However, the dose of tryptophan to induce sleep is usually 1-2 grams, and the patient should start with a dose of 1 grams taken 30-45 minutes before bedtime, and the dose can be gradually increased every day after consulting a doctor up to a dose of 3 grams as a maximum, which may save you More healthy and higher quality sleep.
Tryptophan side effects
Tryptophan and sleep , Since tryptophan is an amino acid that can be obtained from food, this may make its side effects limited when consumed in reasonable amounts.
As the typical amount of tryptophan is 1 g, and when the dose is increased than that, side effects may appear, such as: dizziness , nausea.
The side effects of Tryptophan may be more severe when taken as a supplement with medications that affect serotonin levels in the body, such as antidepressants.
