Prevention

7 Snacks to Eat Before Bed for Better Sleep

Allison Tsai Jun 28th, 2012 (updated Jun 9th, 2015)
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Here are some healthy snack ideas from sleep guide Beth Irvine to help you get a better night's sleep.

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Banana with a small glass of milk
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 tryptophane with carbohydrates as well as calcium and magnesium can help your brain relax and your body nod off to sleep.

 

 

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Small bowl of oatmeal or cereal with milk
Small bowl of oatmeal or cereal with milk

Look for a high fiber cereal and try to avoid oatmeal with a lot of extra sweetner. In addition, calcium has been proven to help the brain use and process tryptophan, while magensium, a natural sedative, acts as an "assistant" to calcium helping it to be absorbed into your system.

 

 

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Small yogurt with granola sprinkled on top
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.

 

 

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Half a bagel or a few crackers with peanut butter
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.

 

 

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Sliced apple with 1 ounce of cheese
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.

 

 

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One scrambled egg with toast
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 improtant for good sleep.

 

 

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Chamomile tea
Chamomile tea

This is a bedtime favorite because it has a mild sedating effect.