From Dinner Plate to Deep Sleep
L-Tryptophan and the Natural Path to Serotonin:
How This Essential Amino Acid Supports Your Evening Calm
How This Essential Amino Acid Supports Your Evening Calm
Do you ever notice that a warm meal with turkey, nuts or cheese makes the evening feel a little softer and sleep come a little easier? There’s a quiet biochemical reason for that — and its name is L-tryptophan.
What Is L-Tryptophan?
L-Tryptophan is one of the nine essential amino acids — our body cannot make it, so we have to get it from food. Rich natural sources:
- Poultry (especially turkey)
- Dairy & eggs
- Nuts & seeds (pumpkin seeds, walnuts, sesame)
- Oats, bananas, dark chocolate
The Quiet Journey from Plate to Brain
After a protein-rich meal, tryptophan travels through the blood. To reach the brain it has to cross the blood–brain barrier — and here’s the clever part:
A carbohydrate side dish (rice, potatoes, whole-grain bread) triggers insulin → insulin clears competing amino acids from the blood → tryptophan wins the race into the brain.
That’s why a balanced evening meal often feels naturally relaxing.
A carbohydrate side dish (rice, potatoes, whole-grain bread) triggers insulin → insulin clears competing amino acids from the blood → tryptophan wins the race into the brain.
That’s why a balanced evening meal often feels naturally relaxing.
Two Simple Steps to Serotonin (and Then Melatonin)
- In the brain: tryptophan → 5-HTP → serotonin (needs vitamin B6 as helper)
- When darkness falls: serotonin → melatonin (the hormone that tells your body “it’s night”)
Why L-Tryptophan Fits Perfectly into Evening Rituals
Because the conversion takes several hours, tryptophan is ideally supplied in the second half of the day. Many people therefore consciously include tryptophan-rich foods in the evening meal or choose high-quality supplements that deliver the amino acid in its pure, free form — without having to eat a huge portion of turkey at 10 p.m.
Tiny Evening Habits That Help Tryptophan Work Even Better
- Eat your last bigger meal 3–4 hours before bed (protein + slow carbs)
- Keep the bedroom cool and completely dark (melatonin loves darkness)
- Switch off screens 60–90 minutes before sleep (blue light blocks melatonin)
- A short wind-down ritual — reading, light stretching, 10 slow breaths
The Day–Night Rhythm Thousands of Europeans Already Love
More and more people combine daytime balance with gentle evening support:
Morning & day → Stop Stress® Day with magnesium and B-vitamins (EFSA-authorised nutrients for normal psychological function and nervous system)
Evening & night → Stop Stress® Night with the traditional valerian + hops combination (on-hold EU botanical claim ID 2680), lemon balm (ID 2302) and carefully dosed L-tryptophan — the quartet that gently accompanies the body from serotonin to melatonin
Together they create a natural 24-hour rhythm: steady energy by day, soft landing by night.
Morning & day → Stop Stress® Day with magnesium and B-vitamins (EFSA-authorised nutrients for normal psychological function and nervous system)
Evening & night → Stop Stress® Night with the traditional valerian + hops combination (on-hold EU botanical claim ID 2680), lemon balm (ID 2302) and carefully dosed L-tryptophan — the quartet that gently accompanies the body from serotonin to melatonin
Together they create a natural 24-hour rhythm: steady energy by day, soft landing by night.
One Tiny Change Tonight
Add a small handful of pumpkin seeds or a square of dark chocolate to your evening snack — or simply enjoy a warm oat drink.
Your brain will notice — and tomorrow morning you’ll wake up more refreshed.
Ready for evenings that feel naturally calm and nights that feel truly restorative? Discover the complete Stop Stress® Day & Night rhythm with premium L-tryptophan at → www.stopstress.de
Sleep deeply — you’ve earned it.
Your brain will notice — and tomorrow morning you’ll wake up more refreshed.
Ready for evenings that feel naturally calm and nights that feel truly restorative? Discover the complete Stop Stress® Day & Night rhythm with premium L-tryptophan at → www.stopstress.de
Sleep deeply — you’ve earned it.
References and Further Reading
European Food Safety Authority (EFSA). (2023). EU Register of nutrition and health claims – authorised claims for vitamin B6 (contributes to normal psychological function) and magnesium, niacin, folate. Retrieved from https://food.ec.europa.eu/safety/labelling-and-nutrition/nutrition-and-health-claims/eu-register-health-claims_en
European Commission. (2023). On-hold botanical health claims: Valerian & hops combination (ID 2680); Melissa officinalis (ID 2302). Retrieved from https://ec.europa.eu/food/safety/labelling_nutrition/claims/register/public/
Bravo, R., et al. (2013). Tryptophan-enriched cereal intake improves nocturnal sleep, melatonin, serotonin, and total antioxidant capacity in elderly humans. Age, 35(4), 1277–1285. https://doi.org/10.1007/s11357-012-9419-5
Richard, D. M., et al. (2009). L-Tryptophan: Basic metabolic functions, behavioral research and therapeutic indications. International Journal of Tryptophan Research, 2*, 45–60. https://doi.org/10.4137/IJTR.S2129
Silber, B. Y., & Schmitt, J. A. J. (2010). Effects of tryptophan loading on human cognition, mood, and sleep. Neuroscience & Biobehavioral Reviews, 34(3), 387–407. https://doi.org/10.1016/j.neubiorev.2009.08.005
European Commission. (2023). On-hold botanical health claims: Valerian & hops combination (ID 2680); Melissa officinalis (ID 2302). Retrieved from https://ec.europa.eu/food/safety/labelling_nutrition/claims/register/public/
Bravo, R., et al. (2013). Tryptophan-enriched cereal intake improves nocturnal sleep, melatonin, serotonin, and total antioxidant capacity in elderly humans. Age, 35(4), 1277–1285. https://doi.org/10.1007/s11357-012-9419-5
Richard, D. M., et al. (2009). L-Tryptophan: Basic metabolic functions, behavioral research and therapeutic indications. International Journal of Tryptophan Research, 2*, 45–60. https://doi.org/10.4137/IJTR.S2129
Silber, B. Y., & Schmitt, J. A. J. (2010). Effects of tryptophan loading on human cognition, mood, and sleep. Neuroscience & Biobehavioral Reviews, 34(3), 387–407. https://doi.org/10.1016/j.neubiorev.2009.08.005
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t.: +371 67 323 499
hello@stopstress.de
Brivibas gatve 369 k-2, Riga
t.: +371 67 323 499
hello@stopstress.de
The Science articles on StopStress.de are for general educational purposes only and do not constitute medical, nutritional, psychiatric, or regulatory advice. References to nutrients, botanicals, neurotransmitters, hormones, sleep or stress biology describe general scientific or traditional information and do not represent authorised EU health claims. Botanical mentions relate only to traditional use or their on-hold status under Article 13(1). Always consult a qualified healthcare professional before using supplements, especially in case of medical conditions, pregnancy, nursing, or medication use. For authorised claims and botanical on-hold status, please refer to the official EU Register:
https://ec.europa.eu/food/safety/labelling_nutrition/claims/register/public/
https://ec.europa.eu/food/safety/labelling_nutrition/claims/register/public/