6 Foods to Eat Before Sleeping

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    Set yourself up for a sound sleep with these calming foods and beverages.

    Chances are, you know that eating heavy meals and certain foods can keep you up at night, and you probably try to avoid them.

    But you may not realize that some foods and beverages can actually put you in the mood to snooze.

    In particular, foods that contain tryptophan (an amino acid that turns into relaxing brain chemicals like serotonin and melatonin), whole-grain carbs (which boost serotonin production), certain minerals (like calming calcium and magnesium), and some herbs (that have a relaxing effect) can put you in a soporific state.

    If you want a night of sound slumber, consider having a light sleep-inviting snack about an hour before bedtime. Good choices include:

    1. Half a Banana and a Handful of Almonds:

    Image result for banana and almond
    Banana and Almond

    The combination of tryptophan, carbs, and calming magnesium can help make you drowsy.

    Don’t like bananas? Have some cherries, a natural . of melatonin, instead.

    2. Whole-Grain Crackers with Peanut Butter:

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    Peanut Butter
    Image result for grain cracker and peanut butter
    Grain Crackers

    It’s another magical combo (tryptophan + complex carbs) that will promote a sound slumber.

    3. A Mug of Warm Milk:

    Image result for mug of warm milk
    Mug of Milk

    Grandma was right. Drinking warm milk before bedtime can help you sleep better, thanks to the dairy drink’s tryptophan, calcium, and magnesium.

    Just make sure it’s a small mug and not a huge glass, or else you’ll be running to the bathroom all night.

    4. A Small Bowl of Whole-Grain Cereal with Milk:

    Image result for whole grain cereal with milk
    Whole Grain Cereal with Milk

    The milk’s tryptophan, calcium, and magnesium, coupled with the cereal’s calming carbs and magnesium can make you feel sleepy.

    Opt for a low-sugar cereal, so you don’t get a spike in blood sugar that could rev you up.

    You can even make hot oatmeal with milk, because oatmeal is a rich diet of sleep-promoting melatonin.

    5. Half a Turkey Sandwich:

    Image result for turkey sandwich
    Turkey Sandwich

    Make it with whole-wheat bread (rich in complex carbs and magnesium) and a couple of slices of turkey (the most famous of tryptophan) and you’ll be ready to hit the hay in no time.

    A low-sugar cranberry sauce is optional, if you’re really craving that Thanksgiving feeling.

    6. A Mug of Herbal (Decaf) Tea:

    Chamomile, passionflower, and valerian teas each have a sedating effect.

    For an extra dose of calm, add a teaspoon of honey, which contains tryptophan.

    NB: Stay away from ginseng tea, though, because it can have a stimulating effect.

    You should just be sure to keep your bedtime snack on the light side.
    The last thing you want to do is overload your stomach and set yourself up for a night of tossing and turning — or consume extra calories in an effort to lull yourself to sleep.

    This is all for tonight, do try them and report back!

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