The carbohydrates in nonfat popcorn help bring the amino acid tryptophan into your brain, where it’s used to make a sleep-inducing neurotransmitter called serotonin. Since eating a heavy meal within two hours of bedtime can keep you awake, popcorn (just 93 calories in three cups popped) is a great late-night snack. Choose plain, fat-free popcorn and jazz it up with some curry powder or any of these other tricked out popcorn toppings.
Halibut is packed with two building blocks for better sleep: tryptophan and vitamin B6, and when it comes to seafood, halibut has a mild flavor and meaty texture that appeals to finicky fish eaters. Other foods high in tryptophan include poultry, beef, soybeans, milk, cheese, yogurt, nuts, and eggs.
Packed with antioxidants, protein, and vitamins, this treat satisfies your creamy, sweet craving as well as ice cream—without the sugar bomb.
BTW, a lassi is basically a smoothie, but it’s always made with yogurt. To make a mango lassi: cut up one fresh, peeled mango and put it in a blender. Add a handful of ice, a small scoop of plain Greek yogurt (go with full-fat dairy for all its health benefits) and a splash of water or milk. Add a dash of stevia for extra sweetness if desired.
Don’t like mangoes? Substitute frozen berries or watermelon.
Garbanzo Beans (Chickpeas)
High-fiber garbanzo beans (or chickpeas) are rich in vitamin B6, which your body uses to produce serenity-boosting serotonin. Try adding garbanzo beans to salads, soups, and stews when you need sleep.
This herbal drink lacks the caffeine found in traditional teas, and it has a calming effect on the body. Also, a warm liquid before bed can make you feel cozy and ready to hit the sheets.
Related: How to Practice Mindfulness with Tea
A rise in blood sugar can reduce the production of orexin in the brain. Orexin is a recently discovered neurotransmitter that’s been linked to wakefulness. Try drizzling a small amount of honey in your chamomile tea for a touch of sweet without a full-down sugar rush.
Dried Tart Cherries
A handful of dried cherries not only provides the requisite serotonin-boosting carbs, but it’s also one of the few food sources of melatonin, which has been found to promote better sleep and lessen the effects of jet lag. Plus, tart cherries are packed with antioxidants.
The reason behind your epic post-Thanksgiving feast nap is also the secret to helping you sleep better. Tryptophan, an amino acid found in turkey, is known to help calm you down and naturally get you to sleep.
Not feeling a deli turkey sandwich? Try roasted pumpkin seeds, which also contain tryptophan.
Banana “Soft Serve”
Frozen bananas make the perfect base for healthy, vegan “nice cream”. and the potassium in them will not only help you fall asleep faster but can prevent those awful cramps (AKA Charlie horses) that wake you up. All you need is the proper blending technique. The trick is to keep blending for several minutes. At first, they’ll just look slimy, but then air works its magic and before you know it frozen bananas morph into a creamy, light treat. Add a handful of chopped nuts for a sweet and salty treat.
Don’t knock these roasted green “chips” until you’ve tried them. The hefty dose of vitamin K helps repair and build muscles while you sleep. Simply chop up a bunch of kale, toss with olive oil and sea salt, and spread out and bake at 350 degrees until crispy.
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