Sleep Better with Tryptophan: Evening Recipe Ideas

Remember our article on proteins and amino acids?

There's one amino acid I particularly love – tryptophan. Soon you'll understand why.

Tryptophan can be described as a natural mood regulator, as it can produce and balance various hormones in our body, leading to a calm mood and sleep inducement during the night. It helps against mood disorders, such as depression, anxiety, or eating disorders, and even aids the body in burning excess fat.

Step 1: Mash bananas with eggs and vanilla extract

Tryptophan triggers the release of growth hormones, is known to reduce sugar cravings (especially for those with a sweet tooth like me), and has been extensively researched in connection to attention deficit hyperactivity disorder, migraines, fibromyalgia, and the list goes on....

Tryptophan is a key component in the production of serotonin, popularly known as the "happiness hormone" – a neurotransmitter responsible for feelings of calmness and uplifted mood.

Tryptophan also helps produce melatonin, known as the "darkness hormone." When the sun sets and darkness falls, everything slows down. This is the time when melatonin comes into play. Melatonin is crucial for our functioning. It may protect against various illnesses, such as diabetes, cancer, and Alzheimer's, combat inflammations, and even battle free radicals roaming our body causing damage. 

Step 2: Add oats and mix well

In the past, people would rise with the sunrise for a working day, and when the sun set – those people would fall into a deep and sweet night's sleep. Darkness signaled melatonin to awaken and begin its work. Today, this balance is disrupted.

Thanks to (or more aptly, due to) the invention of electricity, we have become night owls, which somewhat disrupts the balance of melatonin production in our bodies.
Some researchers claim that all the frightening diseases that have emerged in recent decades are a direct result of this defect in melatonin production.

Not only humans suffer, but also the environment.
There is a term called "light pollution."
Light pollution?! How can light pollute?

The blue light (part of white light) prevents melatonin from coming out and doing its job.
All those lights illuminating highways disrupt the biological clock of animals in open fields, creating a sort of chain reaction that harms ecological balance. 

Step 3: Pour some of the mixture into a hot pan

I was pleased to see that most municipalities in Israel have replaced street lights and highway lighting from bright white to a soft orange.
I really hope this helps.

It's also advisable at home to avoid turning on bright LED lights during dark hours. It's better to switch to yellow or orange, low-power lamps.

It's important to avoid watching screens about two hours before sleep.
If it's unavoidable, you can install an app called "blue light filter," significantly reducing the chance that screen glare will interfere with melatonin.

We will dedicate an entire article with Hashem's help to melatonin, the processes occurring in our body at night, and sleep hygiene (yes, there's such a term) – but let's return to tryptophan.

Let's also return to the kitchen.

Step 4: When browned, flip and fry the other side

Since evening and night hours are when a sense of peace and calmness is most important, and we need to be prepared for a healthy and good night's sleep, how about making a dinner packed with ingredients rich in that wonderful amino acid – tryptophan?

Ingredients like oats, banana, something dairy, and an egg.

Behind the scenes

Does anyone have an idea what can be made from these ingredients?
I say, let's go for pancake:

• Mash 2 ripe bananas in a bowl with a fork.
• Add 2 organic free-range eggs.
• Add 1 teaspoon pure vanilla extract (not the cheap imitation that contains tar or caramel coloring, but the real thing).
• Mix well.
• Add half a cup of oats.
• You can also add a teaspoon of cinnamon, for those who like.
• Transfer to a hot pan. When the underside is browned – flip to brown the other side too, then stack on a plate.
• Sprinkle with banana slices. For the older kids, you can add walnuts, a spoon of cream made from whipped heavy cream, and of course – how can you forgo maple syrup, but make sure it's natural, without unnecessary additives.

In the frozen section of the supermarket, you can find frozen fruits to add to the batter: half a cup of berries, mango cubes, or even pineapple – it comes out great.

Instead of fruits, you can add a handful of chocolate chips – that also goes wonderfully.

Served with fruit or maple or whipped cream, it all goes

After such a fun dinner, the kids are sure to dive into a good and sweet night's sleep.

With Hashem's help, in the next article, we will continue with foods suitable for late evening hours.
Until then, many blessings,
Chen Tovi