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
Gradually add new vegetarian dishes to your list each week such as Meat-free Chili, Veggies and Pasta, or
Vegetable Stew.
Almonds & Walnuts
These nuts contain melatonin, which helps you sleep more soundly.
Dairy
Calcium and tryptophan from cottage cheese and warm milk increase serotonin levels to help fight insomnia.
Tea
A cup of chamomile, ginger or peppermint tea can be a calming bedtime ritual.
Dinner Suggestions
Create a burrito bowl with brown rice, black beans, vegetables and salsa.
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
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
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
Everything you eat contains some amount of protein – even the fruits and vegetables. Talk with your
doctor if you have concerns.
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.
Source: The Sleep Foundation