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Snacks that Promote Sleep

Certain foods and drinks can help you fall asleep faster and sleep more soundly. Try these suggestions from the National Sleep Foundation.


Add New Dishes Weekly

Add New Dishes Weekly

Gradually add new vegetarian dishes to your list each week such as Meat-free Chili, Veggies and Pasta, or
Vegetable Stew.

Almonds & Walnuts

Almonds & Walnuts

These nuts contain melatonin, which helps you sleep more soundly.

Dairy

Dairy

Calcium and tryptophan from cottage cheese and warm milk increase serotonin levels to help fight insomnia.

Tea

Tea

A cup of chamomile, ginger or peppermint tea can be a calming bedtime ritual.

Dinner Suggestions

Dinner Suggestions

Create a burrito bowl with brown rice, black beans, vegetables and salsa.

Fruits & Veggies

Fruits & Veggies

Tart cherries and cherry juice, bananas, pineapple and oranges contain melatonin, which can help you fall asleep faster and wake up less often. Eating two kiwis before bed for a month will add an hour to your sleep. Berries, prunes, raisins and plums help to counteract the oxidative stress caused by sleep problems.

Whole Grains

Whole Grains

Select complex carbohydrates, including popcorn, oatmeal or whole-wheat crackers with nut butter. Avoid simple carbohydrates, which reduce serotonin levels and impair sleep.

Lunch Options

Lunch Options

Make a sandwich 100 percent whole grain bread sandwich, hummus and vegetables; steamed vegetables with beans; or make a salad with vegetables and nuts.

Protein

Protein

Everything you eat contains some amount of protein – even the fruits and vegetables. Talk with your
doctor if you have concerns.

Simple and Easy

Simple and Easy

Bake a half of sweet potato with a sauce or salsa, add beans and a large serving of your favorite mixed
veggies for a filling, satisfying and high nutrient meal.