Cherries by Luis Cerezo via Flickr
If you have trouble falling and staying asleep, changing the foods you eat and drink could be the solution. Plus, who doesn’t love a yummy snack?
1. Tree Nuts and Peanuts- The unsaturated fat in nuts can help increase serotonin levels, which regulates (among other things) sleep. The next time you’re in the mood for an evening snack, have a handful of almonds, cashews, walnuts or pistachios to help you nod off at bedtime.
2. Tart Cherry Juice- In a recent study, participants who drank two glasses of tart cherry juice every day for two weeks slept 90 minutes longer on average than those who took a placebo. Cherries are a natural source of melatonin and a safe alternative to sleeping pills. So if you’re having trouble staying asleep, this might be worth trying!
3. Bananas- Bananas are a natural source of tryptophan, which the body uses to produce the important sleep regulators serotonin and melatonin. Enjoy a sliced banana on whole grain bread with natural peanut butter for the ultimate filling and sleep friendly snack!
4. Honey- The glucose in honey inhibits the production of orexin, which regulates alertness. For the perfect bedtime beverage, steep a cup of chamomile tea and add a tablespoon of honey. Chamomile is linked to an increase in glycine, which helps you relax and feel sleepy.
5. Hummus- Like bananas, the chickpeas in hummus are another source of tryptophan. If you often wake up in the middle of the night, try having hummus with fruits and veggies as a snack during the day. If you often wake up very hungry in the middle of the night, it may also indicate that you don’t consume enough calories during the day.
What snacks help you get a good night’s sleep? We’d love to learn about any tips or tricks you have – share with us in the comments section below!