- 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.
- 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.
- 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 scrambles 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.
- Chamomile Tea - This is a bedtime favorite because it has a mild sedating effect.
(article via healthcentral.com- image via weheartit)