Two hard-boiled eggs
Eggs contain tryptophan; an amino acid that acts as a natural sedative. They also encourage the production of insulin, which helps neural pathways get tryptophan to the brain. At only 78 calories each, it’s okay to eat two hard-boiled eggs at night, which will help induce sleep –and won’t affect weight.
Cherries have high amounts of melatonin, studies have shown they can help with increased sleep time and overall sleep efficiency. You’ll also find vitamin A, vitamin C and magnesium in them.
Pistachios are members of the cashew family and contain B6 and Magnesium which are good for sleep. A 1-ounce portion eaten about an hour before bedtime is recommended for a good night of sleep.
Popcorn is a whole grain packed with fiber and carbs. Carbohydrates make tryptophan, an amino acid important for sleep, more available to the brain. It also helps provide longer sleep duration. Unsalted, unsweetened, air-popped, is the most healthful type of popcorn or ones with sea salt if plain is too bland. I like chemical-free SkinnyPop with Sea Salt.
A small handful of nuts will satisfy cravings and hunger while inducing sleepiness, because walnuts and almonds offer natural melatonin, protein, and magnesium. Magnesium, for one, may help reduce insomnia in older adults, according to past research.
Pumpkin Seeds are a natural source of tryptophan, an amino acid that can help promote sleep. Consuming around 1 gram of tryptophan daily is thought to improve sleep. That’s approximately 34 seeds. Look for unsalted ones.
Blueberries are rich in magnesium, a mineral that helps the body and brain relax and regulate melatonin. It’s also naturally high in tryptophan. They are also loaded with antioxidants that protect us from stress caused by sleep disorders and help support brain health and memory.
Getting enough sleep has major HEALTH benefits in morning and long-term benefits when you maintain healthy sleep habits.
At least 9-hours of sleep each night will bring:
- Clear thinking
- No brain fog
- Better decision-making
- Reduced stress
- Reduced anxiety
- Reduced depression
- Improved mood
- Improved memory
- Improved patience
- Lowered risk for diabetes and heart disease
- Less colds
- Staying at healthy weight
- Improved productivity
- Improved focus
- Better driving
- Energy to exercise
- More energy for everything
- Better relationships due to all of the above
If you’re ever not feeling well, be sure to check your sleep habits, foods & beverages you consume first.
Happy, Healthy late-night snacking!