Foods High in Tryptophan

Milk: If you are not dairy sensitive, a warm glass of milk before bed is a traditional sleep remedy.
 
soy: Choose unflavored, organic soy milk, tofu, or fermented soy such as tempeh.
 
Meat: Fish, chicken, turkey, beef, and lamb are rich in tryptophan. Choose free range/organic meats to avoid pesticide and antibiotic residues.
 
nuts: Most nuts are high in tryptophan and are a filling and healthy snack food. Try hazelnuts, almonds, and cashews along with raisins or dried cranberries.
 
seeds: Sunflower, sesame, hemp, pumpkin, and garbanzo beans (make some humus) are all high in protein and tryptophan, add them into your nut mix!
 
cheese: Swiss cheese (gruyere) is particularly high in tryptophan, while cottage, cheddar, Colby, and monterey jack are other good choices. Read labels carefully to choose cheese made from rBGH-Free dairy.
 
fruit: Bananas, mangos, and dates all have some tryptophan, as well as dense green foods such as spirulina and blue-green algae.