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](/getattachment/84c694ff-14ef-466f-b935-aacf1a972be0/Vegetarian-Pasta.jpg?lang=en-US&ext=.jpg)
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](/getattachment/e6ece7ad-dbd9-46e5-9369-71881e07794a/Almonds-Walnuts.jpg?lang=en-US&ext=.jpg)
Almonds & Walnuts
These nuts contain melatonin, which helps you sleep more soundly.
![Dairy](/getattachment/a332e54a-9445-4190-a7a5-8100170910c0/Cottage-Cheese.jpg?lang=en-US&ext=.jpg)
Dairy
Calcium and tryptophan from cottage cheese and warm milk increase serotonin levels to help fight insomnia.
![Tea](/getattachment/2cd91ead-9054-42ca-9c5b-2c30aae0dad5/Tea.jpg?lang=en-US&ext=.jpg)
Tea
A cup of chamomile, ginger or peppermint tea can be a calming bedtime ritual.
![Dinner Suggestions](/getattachment/b9d97ccc-0980-4b2e-b9b5-7c95c8e8a806/Mexican-Bowl.jpg?lang=en-US&ext=.jpg)
Dinner Suggestions
Create a burrito bowl with brown rice, black beans, vegetables and salsa.
![Fruits & Veggies](/getattachment/c795ceab-8929-4483-a97b-b6b27ddbe282/Fruits-Veggies.jpg?lang=en-US&ext=.jpg)
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](/getattachment/274bda26-896c-4a12-b090-3b78aa99f28e/Whole-Grain.jpg?lang=en-US&ext=.jpg)
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](/getattachment/d09a16fb-e93e-430a-ae19-c01e3283bb32/Lunch.jpg?lang=en-US&ext=.jpg)
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](/getattachment/2c0b1549-a5e7-4d50-97dd-71daa7a2eaa7/Couple.jpg?lang=en-US&ext=.jpg)
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](/getattachment/317c9afa-2adc-4957-8d20-3af38386316d/Sweet-Potatoes.jpg?lang=en-US&ext=.jpg)
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