The Link Between Food and Sleep: How Tryptophan-Rich Foods Can Help Your Baby Sleep Better
Did you know that what your baby eats during the day can actually play a role in how well they sleep at night?
As a Sleep Consultant here in Brisbane, I often talk to many of my families about how sleep isn’t just about routines and settling strategies – nutrition matters too. One nutrient that gets a lot of attention when it comes to sleep is tryptophan. And with good reason!
So, let’s unpack what tryptophan is, why it’s important, and how you can gently support your baby or toddler’s sleep by including tryptophan-rich foods in their diet.
What is Tryptophan?
Tryptophan is an essential amino acid – that means our bodies (and our babies’ bodies!) can’t make it on their own, so it has to come from food. It’s best known as a natural building block of serotonin, a feel-good brain chemical that helps regulate mood and – you guessed it – sleep.
Serotonin also helps produce melatonin, the hormone that signals to the brain that it’s time to sleep. So, when your little one is getting enough tryptophan through their diet, their body is better equipped to wind down and fall asleep at the end of the day.
Tryptophan-Rich Foods for Babies & Toddlers
Here are some nutritious, baby and toddler-friendly foods that contain tryptophan:
Eggs – mashed or scrambled are a great option for little ones
Chicken or turkey – gently cooked and shredded for tiny hands
Bananas – soft, easy to mash, and rich in both tryptophan and magnesium
Oats – a great base for breakfast, also packed with sleep-supportive nutrients
Dairy – yoghurt, cheese, and milk (if age-appropriate) all contain tryptophan
Tofu – soft, easy to blend, and a plant-based protein option
Lentils – iron-rich and versatile, just be sure they’re well-cooked and soft
Pumpkin seeds (for older toddlers) – a crunchy snack full of goodness
💡 Tip: Pairing tryptophan foods with healthy carbs (like oats or banana) helps the body absorb it more effectively and convert it into melatonin.
When to Offer These Foods
For younger babies just starting solids (around 6 months), you can slowly introduce soft and simple tryptophan-rich options like mashed banana, cooked lentils, or scrambled egg. For toddlers, these foods can become a regular part of dinner or even a calming pre-bedtime snack.
Dinner is a great time to include tryptophan-rich foods as part of a balanced meal. This way, your little one’s body has time to digest and begin producing those calming sleep hormones before bed.
Does It Really Make a Difference?
While food alone won’t magically solve every sleep challenge (we’d all be eating banana omelettes before bed if it did!), nutrition is a gentle but powerful tool in your overall sleep toolkit.
If your baby or toddler is already on a good routine and you’re working on helping them fall asleep more independently, introducing the right kinds of food might just give that extra boost their body needs to feel calm, regulated, and ready for sleep.
Need Support With Your Little One’s Sleep?
If you feel like you’ve tried everything and your little one is still struggling with sleep, you’re not alone. As a Brisbane-based Sleep Consultant, I support families across Brisbane, the Sunshine Coast, the Gold Coast – and beyond – with warm, personalised guidance.
If you’d like to learn more about how nutrition, routines, and gentle sleep strategies can all work together, I’d love to help.
👉 Book a free 15-minute call with me and let’s chat about how we can get your family sleeping better.
The Sleep Sanctuary – Gentle Sleep Support for Families in Brisbane & across Australia
Evidence-based, heart-led, and here when you need me.