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How To Have a Good Night

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Improving sleep through mindful breathing exercises

Practicing stress reduction and relaxation techniques

Establishing a relaxing bedtime routine

How To Have a Good Night

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Supplements

Tryptophan is a precursor to serotonin produced in the brain (the body can’t make the neurotransmitter without it).

Another important compound, 5-Hydroxytryptophan (5-HTP), also uses tryptophan.8  If the body is making too little, 5-HTP can also be taken as a nutritional supplement .

Research has shown that when paired with antidepressants, the supplement may be able to help ease symptoms of depression9 (however, additional research and clinical trials are needed to strengthen these claims10 ). 

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MORE IDEAS ON THIS

Bananas: Serotonin Superfood?

If a diet inadequate in vitamin B6 is contributing to low levels of serotonin, dietary changes may help—but that doesn’t mean eating one banana a day will be enough to improve your mood.

  • Adults (ages 19–50...

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Medications aren’t the only source of serotonin

Many of the foods we eat naturally contain serotonin. Bananas are a prime example of nutritious food that may help promote the mood-boosting benefits of serotonin.

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B6 Foods

  • You can get vitamin B6 from several protein sources, including beef liver, yellowfin tuna, salmon, and chicken breast.
  • Carbohydrate sources of vitamin B6 include fortified cereals and potatoes. A cup of boiled spuds has as much vitamin B6 as a medium-sized banana.
  • Several B6-...

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Mood boosting foods...

Along with bananas, turkey, and chickpeas, there are many other foods that are natural sources of serotonin, as well as the other key nutrients the body needs to produce the neurotransmitter, such as:11

  • Oily, fatty fish (such as tuna and mackerel) 
  • Nuts and seeds (especially w...

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