What do you need to be excited about when you wake up in the morning? You certainly need enough sleep and a good mood. In addition to practicing good sleep habits with sleep hygiene and effective ways to get rid of stress , you can also continue to get up early every day by eating foods that contain tryptophan amino acids. How do these nutrients affect the mood and quality of your sleep?
What are tryptophan amino acids?
Tryptophan is a type of amino acid found in many protein foods. In the body, the amino acid tryptophan is used as an important part of forming proteins and is needed in the metabolic process.
Apart from tryptophan, these amino acids are also known as L-tryptophan, L-tryptophane, L-tryptophan, L-2-amino-3- (indole-3-yl) propionic acid or L-trypt.2
Tryptophan is then converted into a molecule called 5-HTP (5-hydroxytryptophan) to be used to make the hormone serotonin and melatonin in the brain. These two hormones are closely related to mood and sleep quality.
How can you improve your mood and sleep?
After tryptophan is broken down into 5-HTP (5-hydroxytryptophan), serotonin will be formed. Serotonin is a hormone that can give you a feeling of comfort, pleasure, and reducing stress.
The effect of tryptophan on mood is also related to several medical conditions, such as depression and anxiety disorders . Research shows that people who are depressed have lower tryptophan levels than normal people. They also become easily anxious, nervous, irritable, aggressive, and impulsive.
Other studies have shown that tryptophan and 5-HTP supplements can work as well as antidepressant drugs that doctors prescribe, such as fluvoxamine (Luvox).
After serotonin is formed, serotonin will be converted into another important molecule, namely melatonin. Melatonin is a hormone that regulates the body’s natural cycle to get up and sleep. This hormone makes you sleep better and wake up more fresh. This healthy wake and sleep cycle can enhance the body’s immune system and metabolism.
A study shows that people who eat cereal containing tryptophan at breakfast and dinner, sleep faster and sleep better than when eating ordinary cereal. Besides that it affects the production of hormones in ottak, tryptophan also improves your brain function better.
Where do you get tryptophan amino acids?
You can find these useful amino acids easily with a variety of protein foods. Foods containing tryptophan are eggs, salmon, dairy products, walnuts, potatoes, wheat, bananas, and red meat.
In addition to food, there are special supplements specifically designed containing tryptophan. However, the use of supplements is certainly not arbitrary. Because, too much tryptophan levels in the body can cause nausea, dizziness, excessive sweating, trembling bodies, daze (delirium), and a feeling of stretching.
Usually, these side effects will occur if tryptophan supplements are used together with antidepressant drugs . For that, consult a doctor before you use this supplement.