The Sleep Hormone: The Path of Tryptophan and 5-HTP to Serotonin and Melatonin

When we say "sleep hormone," we usually mean melatonin. But its "raw material" is born from the amino acid tryptophan through serotonin. Understanding this chain matters because sleep isn't about a pill — it's about the whole day's path.

🔬 What happens at night

At night the body runs a chain: tryptophan → 5-HTP → serotonin → melatonin. By day serotonin supports mood, and with darkness it gets "processed" into melatonin, which puts you to sleep.

• Tryptophan — from food.
• 5-HTP — intermediate step.
• Serotonin — by day.
• Melatonin — at night.

🧬 Tryptophan

Tryptophan is an essential amino acid the body can't make and gets only from food. It's the "first brick" of the whole sleep hormone chain.

• Essential amino acid.
• Only from food.
• First step to melatonin.
• Affects mood.

😌 Serotonin

Serotonin is the "good mood hormone." By day it gives calm and clarity, and in the evening it becomes the substrate for melatonin. Its lack is linked to low mood and anxiety.

• Mood by day.
• Calm.
• Melatonin substrate.
• Lack — anxiety.

🌙 Melatonin

Melatonin is the "sleep hormone" that starts to be produced with darkness. It "tells" the body it's time to sleep and regulates circadian rhythms.

• Produced in darkness.
• Starts sleep.
• Regulates rhythms.
• "Time to sleep" signal.

💊 5-HTP

5-HTP is an intermediate compound between tryptophan and serotonin. 5-HTP supplements help "skip" the step where tryptophan often gets lost.

• From tryptophan.
• To serotonin.
• Bypasses the "bottleneck."
• Studied for sleep and mood.

🥗 Food sources

💡 Practice

• Eat tryptophan with carbs in the evening.
• Darkness at night — for melatonin.
• Daylight — for serotonin.
• 5-HTP 50–100 mg before bed.
• Sleep schedule at the same time.
• Consult a doctor.