Getting good sleep can be difficult. With long workdays, long commutes, and so much on our minds at the end of a long day, it can be hard to decompress long enough to get a good night’s sleep. Did you know that there are certain foods that you can eat to help you sleep better at night? Sleep experts recommend consuming snacks with proper nutrients. The best bedtime snacks contain tryptophan, an amino acid that helps the body make serotonin. Serotonin is a chemical in the brain that aids in the sleep process by synthesizing melatonin. Melatonin is known as the “sleep hormone.”
Try these delicious and healthy snacks and see if they help you sleep better
1. Kiwi Yogurt Bowl
A July 2011 study published in the Asia Pacific Journal of Clinical Nutrition discovered that eating two kiwis each night for four weeks led to better quality sleep. Kiwis are one of few fruits containing a good amount of serotonin.
2. Avocado Chocolate Mousse
Avocados are rich in magnesium, and their high amounts of unsaturated fat can increase your serotonin levels, which can help you get to sleep. Dark chocolate is rich in iron, which can also help with sleep.
3. Edamame Trail Mix
If you don’t have a soy allergy, try edamame and other foods made with soy. Eating foods rich in isoflavones (found in soy foods) is associated with better quality and longer duration of sleep.
4. Banana With Almond Butter
Bananas are rich in serotonin, some of which your body converts to melatonin. Almond butter can supply melatonin as well and has magnesium, which has also been linked to better sleep.
One ounce (28 grams) of shelled pistachios, which is about a handful, has about 6.5 mg of melatonin. This is about the same amount that a melatonin supplement would provide.
We all enjoy a tasty bedtime snack every now and then, so be sure to try these and see if they help you sleep better. Remember to be patient and give your body time to see any results. If you have consistent trouble with sleeping, be sure to speak with your medical provider.