I don't know about you but regardless of how busy I am during the day, sometimes sleep is still elusive. After reading for 20-30 minutes, and tossing and turning I'm looking for another solution to help me get to sleep, the sooner the better. So after telling you what you should avoid before bedtime, I thought it might be helpful to share what you can eat, to cure the munchies and help you sleep. While I realize the foods that help you sleep aren't as exciting, as say the chocolate you need to avoid, I don't make the rules, I'm just the messenger. 

Going to bed hungry can actually interfere with your quality of sleep and wake you unnecessarily. Doctors and nutritionists agree that a 200 calorie snack that contains potassium/complex carbohydrates/tryptophan/melatonin are beneficial to helping you get a restful night's sleep. Just remember that drinking too much milk, or water with your snack can increase your trips to the bathroom during the night.

You know that feeling that sometimes overcomes you after eating Thanksgiving dinner? You feel like you could slip into a food coma and sleep until next turkey day. Well its caused by the tryptophan in the turkey, which converts to serotonin and melatonin, natural chemicals that signal your brain to relax. Complex carbohydrates found in whole grain foods, like whole wheat crackers, beans and whole grain pastas also promote serotonin production.

 

Foods to eat that help you sleep:

  • Bananas, nuts, seeds, honey and eggs contain tryptophan
  • Low fat cheese stick
  • Turkey
  • Greek yogurt
  • Cottage cheese
  • Reduced fat popcorn
  • Whole wheat crackers and peanut butter
  • A bowl of whole grain cereal with milk
  • Cherries or a glass of cherry juice (tart fruit increases melatonin) the hormone that makes you feel tired
  • Glass of milk (milk also contains tryptophan)
  • Sweet potatoes (contain complex carbohydrates, and potassium which relaxes your muscles)
  • Pretzels

What's your favorite bedtime snack?

Nature's Sleep