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Tryptophan Research Paper

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Tryptophan, an amino acid that increases serotonin levels to help you feel sleepy and relaxed, can be found in foods like turkey, chicken, fish, and low-fat cheese. Combining foods that are high in tryptophan with healthy, complex carbohydrates also improves sleep . An hour before bed, try having a snack of whole-wheat crackers and cheese or a small turkey sandwich on whole-grain bread. Or for dinner, chow down on grilled chicken and brown rice, a black bean and cheddar quesadilla on a whole-grain tortilla, or whole-wheat mac 'n cheese. Herbs Certain herbs, such as sage and basil, contain chemicals that can improve sleep by easing tensions that would keep you awake. Basil can be sprinkled on whole-wheat pasta dishes or when topping sliced

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