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Angella
26th September 2012, 09:41 PM
Banana with a small glass of milk
A small banana is best, as they still contain a large amount of sugar. Combining the amino acid tryptophan with carbohydrates as well as calcium and magnesium can help your brain relax and your body nod off to sleep.
Small bowl of oatmeal or cereal with milk
Look for a high fibre cereal and try to avoid oatmeal with a lot of extra sweetener. In addition, calcium has been proven to help the brain use and process tryptophan, while magnesium, a natural sedative, acts as an "assistant" to calcium helping it to be absorbed into your system.
Small yogurt with granola sprinkled on top
This is good because you can get cups of yogurt that are pre-portioned. Make sure that you are not overeating, as too much food puts your digestive system into overdrive, keeping you awake.
Half a bagel or a few crackers with peanut butter
You can also substitute peanut butter for an ounce of cheese or a slice of turkey on top. Timing your snack is also important. The effect of tryptophan-rich foods will not take effect for up to 45 minutes.
Sliced apple with 1 ounce of cheese
You can get creative with the fruit, if you don't have any apples. Your possibilities are endless when combining tryptophan and carbohydrate-rich foods. Be creative and take note of what works for you.
One scrambled egg with toast
Make sure you are eating a slice of whole grain toast to keep it healthy. And keep in mind that a healthy lifestyle in general will contribute to good sleep. Regular exercise, healthy meals and a diligent bedtime routine are all important for good sleep.
Chamomile tea
This is a bedtime favourite because it has a mild sedating effect



Source - Allison Tsai