Snacks for Optimum Sleepiness

Sleeplessness is a common conundrum in our society, so finding a simple and effective way to encourage a solid night of slumber is a plus. It’s especially great if the solution to insomnia is also delicious, and the suggestions below are both. There are certain foods that have been scientifically proven to provide the amino acids and vitamins that promote proper rest, and the list below summarizes the very best of them. Make it a goal to limit the amount you eat – keeping it to below 200 calories will help prevent indigestion, keep you from gaining weight and minimize the amount of energy your body has to put into digesting.

• Oatmeal with Almond Butter and Bananas

With all three ingredients high in magnesium, which helps your brain regulate sleep, you’re also getting complex carbs from the oatmeal, and the bananas deliver potassium, which helps relax your muscles.

• Hummus and Vegetables

Hummus is made from chickpeas, which are high in Vitamin B6, which aids in the production of melatonin, the sleep-inducing hormone. The veggies provide complex carbs, which help promote deep sleep.

• Kale Chips

Many cases of insomnia are caused by a calcium deficiency, and kale and other dark leafy greens are loaded with it. Kale is low in calories and one of the healthiest vegetables you can eat.

• Sweet Potato Fries or Chips

Sweet potatoes are loaded with potassium, and they are also heavy on complex carbs, which helps your body get ready for sleep by enhancing the brain’s ability to absorb tryptophan. If you like a salty snack, sweet potato fries are a healthy alternative to traditional French fries, and if you prefer a sweeter taste you can toss them in cinnamon. For a healthier snack, roast them in the oven instead of frying them.

• Cereal and Milk

Though it’s best to avoid the sugary varieties of breakfast cereal before bedtime, choosing a healthier whole-grain type will offer a lot of benefits, including complex carbohydrates from the cereal, and tryptophan and calcium from the milk.

• Popcorn Dusted with Parmesan Cheese

Combining popcorn with a couple of tablespoons full of parmesan cheese is a great way to add both calcium and tryptophan from the cheese as well as a low-calorie whole grain that will help your body get the best benefit from the tryptophan by helping to absorb it. It’s a low-calorie snack that will also prevent you from feeling hungry in the middle of the night.

• Turkey Sandwich on Whole Grain Bread

Turkey is famous for containing tryptophan, and if you combine it with a slice of cheese that provides calcium as well as tryptophan and bread that’s made from whole grains to provide you with complex carbs, you’ve built yourself a sleep-inducing power snack.

• Cinnamon Applesauce with Raisins

The science behind this sweet snack revolves around orexin, a neurotransmitter that wakes you up and tells you to eat. Taking in a quick snack of healthy sweetness reduces the amount of orexin in your system, and when orexin is suppressed it can help make you drowsy.