Can pumpkin seeds improve sleep?

Pumpkin seeds and the powder from pumpkin seeds have relatively high amounts of the amino acid tryptophan. Tryptophan is the amino acid the body uses to make the feel-good and relaxation neurotransmitter serotonin. Pumpkin seeds also contain high amounts of zinc, which can help the brain convert tryptophan into serotonin. Serotonin levels are typically low in people who cannot stay asleep and wake throughout the night.

It is best to take about 1 cup of seeds or 1/2 cup of the powder with applesauce or another healthy carbohydrate; the carbohydrate allows the tryptophan to get into the brain in higher amounts.