Tryptophan Sleep Aid Dosages For Insomnia – How It Works

Using Tryptophan for sleep and insomnia may be an effective and natural way to improve sleep quality so you can wake up feeling rested the next morning.

This amino acid is found in dozens of very common food sources that many people eat. From animal proteins like chicken and turkey to vegetables like spinach and beans, Tryptophan-rich foods are found in diets around the world.

One of the many positive health benefits of the compound is improved sleep patterns. However, basic food sources may not provide enough Tryptophan to cause meaningful changes. Modern, stressful life has given rise to a boom in chronic insomnia. For more serious cases of sleeplessness, supplementation with Tryptophan products may be necessary.

This article will discuss what is known about how this amino acid works in the body to improve natural, healthy sleep; safe dosages; and the safety and side effects of using Tryptophan for sleep.

L-Tryptophan

Amino Acid

Mood

Stress

Sleep

How It Works:

• Precursor for serotonin synthesis
• Supports a calm, relaxed mood
• Promotes restful sleep patterns

Dosage:

Between 6 - 12 g per day

Safety:

Generally Well Tolerated

Top L-Tryptophan Products* ❯

View User Ratings* ❯

What Causes Insomnia?

Sleep is the number one most valuable activity connected to general wellness and immunity. This crucial daily rest period allows all systems of the body to restore and replenish. Amazingly, it is also one of the most difficult health therapies for many people to master.

A common cause of insomnia is stress and an over-active mind. All day, we are inundated with stress triggers at work and home. The constant glut of information, images, and noise can be hard to “turn off” when it’s time for bed.

For many people, this stress data translates into hyperactive, frenetic thoughts which only intensify at bedtime. Behind these thoughts, actual biochemical imbalances in neurochemistry fuel sleeplessness.

In particular, deficiencies of Serotonin, linked emotionally to the ability to calm down, can also interfere with natural sleep cycles. For this reason, supplements which address Serotonin levels, such as Tryptophan capsules, have become more and more popular.

Taking Tryptophan for Sleep

When consumed from food sources or supplements, Tryptophan undergoes a conversion process resulting in a few very valuable organic compounds. First, the liver breaks down Tryptophan into 5-Hydroxytryptophan (5-HTP). This bioavailable intermediary travels through the bloodstream to the brain. There it is easily able to cross the blood brain barrier; once inside the brain it is then used to synthesize Serotonin.

Serotonin is a neurotransmitter which regulates mood and is most closely associated with calm states of emotion. This calming action can have a muting effect upon the stresses which cause insomnia. However, most of the Tryptophan sleep effects come from another byproduct – Melatonin. Melatonin is the main hormone in the body associated with maintenance of circadian rhythm (normal sleep/wake cycles).

Melatonin is indirectly synthesized from consumed Tryptophan. Serotonin in the brain is converted into Melatonin. During the day, the production of Serotonin is high, and production of Melatonin is low. When light levels drop in the evening, higher levels of Serotonin are converted into Melatonin, to help prepare the body for sleep. The Melatonin produced from Tryptophan supplements is the main mechanism for improving sleep.

Best Dosage of Tryptophan for Sleep Issues

The below recommendations are guidelines only. The safest, most effective dosage will vary per person. It is recommended to speak with your doctor before beginning any new supplements, as your doctor can determine the best dosage based on your personal sensitivities, physiology, and needs.

Tryptophan is known to create calming mood effects at doses as low as 500 mg per day. For optimum Tryptophan sleep enhancement, a dosage of 2 g per day is recommended, broken into 2-3 servings. The final dose should be consumed about 30 minutes prior to bedtime.

For most people, Tryptophan sleep benefits do not create a hangover or sluggishness the following day, as over the counter sleep aids are known to do. The effects of supplementation are far more subtle and natural-feeling. That being said, administration must be fine-tuned to achieve optimum levels of calming and sedation for each person.

Larger doses are not necessary and can prove counterproductive. While heavy doses of Tryptophan, in the 4 – 6 g per day range, can cause sedation in some people, a dose this high can actually prompt the exact opposite effect in some people. This is characterized by a hyperactive mind and restlessness. So, it is best to keep doses at 2 g per day or less.

Possible Side Effects Warnings

Most people who take Tryptophan supplements at recommended dosages can expect to experience no or mild side effects. Reported mild side effects are mostly gastrointestinal in nature and include stomach pain, heartburn, nausea, belching and gas, vomiting, diarrhea, and loss of appetite. Headache, lightheadedness, and drowsiness have also been reported.

Beyond excessive sedation, there are other risks associated with excessive dosing. At very high daily intake, above 6 grams, Tryptophan can cause a dangerous excess of Serotonin production. This condition is known as Serotonin Syndrome.

Symptoms of Serotonin Syndrome include excessive sweating, agitation, fever, irritation, intense headaches, changes in blood pressure, and irregular heartbeat. Serotonin Syndrome can lead to very serious neurological, circulatory, and respiratory impairment. In some cases, this condition can even be fatal.

Serotonin Syndrome is also possible if Tryptophan is mixed with other Serotonin-concentration altering compounds, including antidepressant drugs (e.g. SSRIs or MAOIs), central nervous system depressants (e.g. clonazepam, lorazepam, phenobarbital), Meperidine, and dextromethorphan (Robitussin DM, and other cough medication).

Luckily, most people will never approach these high levels of Serotonin if they take the recommended dosage and do not combine Tryptophan with certain medications. For the average user, a median dose will produce no noticeable side effects. You should check with your doctor about the ideal dosage for your needs and to determine if there may be any interactions with medications you are already taking.

Other Natural Methods for Improving Sleep

Regular daily exercise, drinking enough water, and eating a balanced diet of whole foods are the optimum physical therapies for sleeplessness. To calm aggravated mental states, many people begin yoga and meditation practices.

These techniques, which can take years or even a lifetime to master, are proven methods for cutting stress and improving sleep. In addition to diet, exercise, and meditation, thoughtful supplementation can be an invaluable resource for insomnia relief.

Tryptophan Sleep Review

Overall, using Tryptophan for insomnia and to improve sleep quality can be an excellent way to restore natural sleep cycles. It can also bolster a general state of calm, peaceful mood, and make daily stress much easier to manage. Tryptophan pills (and related 5-HTP supplements) are a simple, effective method for improving rest.

As long as general dosage guidelines are respected, there is no reason to fear serious side effects. However if Tryptophan for sleep supplements do not seem right for your needs, there are many other healthy and helpful natural supplements on the market which improve mood and increase calm. These include popular remedies like L-Theanine and the B-Vitamins.

5-HTP

L-Theanine

GABA

Melatonin

Rate This Article

(6 votes, average: 4.83 out of 5, rated)