March 27, 2015

6 Bedtime Snacks for Sleep

Light bedtime snacks can help to make you sleepy, primarily because hunger is a known sleep robber. Here are six bedtime snacks to help you sleep:

  1. Almonds. Nuts are a great source of protein, and almonds are also a good source of magnesium, which helps you fall asleep and helps your muscles relax. Almonds can also keep your blood sugar level stable while you’re sleeping. Snack on some almonds or substitute peanut butter with some almond butter on toast or crackers.
  2. Bananas. Like almonds, bananas are a great source of magnesium. They also contain tryptophan (an amino acid that induces sleep) along with other vital nutrients, so they’re the perfect guilt-free snack to have at night. Have a banana with peanut butter, cereal or oatmeal.
  3. Dairy products. You’ve heard that a glass of warm milk can make you sleepy. Turns out it’s not just milk, its dairy products in general. Milk, yogurt and cheese, all contain tryptophan and are good sources of calcium. Have milk with cereal or cheese with an apple.
  4. Oatmeal. Oatmeal is quite nourishing and filling, which means you won’t wake up in the middle of the night with hunger pains. Oatmeal is also rich in calcium, magnesium, phosphorus, and potassium –nutrients known to support sleep. Stay away from the instant oatmeal packets, which are full of sugar. Choose plain oatmeal with some banana slices for an extra melatonin booster.
  5. Cereal. Cereal and milk are often eaten after you wake up in the morning. But, cereal and milk are actually the perfect bedtime snack because it’s an excellent balance of protein and carbohydrates. These two essential nutrients, when combined, will put you to sleep in no time. Break out a bowl of bran before bedtime.
  6. Cherries. Cherries can increase the body’s production of melatonin, a hormone that naturally makes you feel sleepy. It seems that the more tart the cherry, the more helpful it is in increasing melatonin production. If snacking on sour cherries seems unappetizing, drink a glass of cherry juice instead.

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