Having trouble sleeping? A light, nutritious snack may help support your nighttime routine. No food guarantees better sleep, but foods containing magnesium, potassium, tryptophan and natural melatonin may support normal sleep processes.
1. Bananas
Rich in potassium, magnesium and carbohydrates, bananas make a simple bedtime snack. Eat one plain or with a little unsweetened nut butter...READ THE FULL ARTICLE HERE .
2. Nuts
Almonds, walnuts, pistachios and cashews provide magnesium, protein and healthy fats. Choose a small handful of unsalted nuts.
3. Oatmeal
A small bowl of plain oatmeal provides fibre, carbohydrates and magnesium. Add berries, banana or a few nuts, but limit sugar.
4. Yoghurt
Plain, low-sugar yoghurt provides protein and calcium. Add fruit or nuts for a balanced snack.
5. Kiwi
Some research suggests kiwi may support sleep quality and duration. Eat one or two kiwis plain or with yoghurt.
6. Eggs
Eggs provide protein and can be paired with vegetables or whole-grain toast for a light evening meal. Choose boiled, poached or lightly cooked eggs.
7. Oily Fish
Salmon, sardines and mackerel provide protein and omega-3 fatty acids. Choose grilled, baked or steamed fish rather than fried options.
8. Leafy Greens
Spinach and other leafy greens provide magnesium and other nutrients. Add them to eggs or a light dinner.
9. Tart Cherries
Tart cherries contain naturally occurring melatonin. Choose whole fruit or a small amount of unsweetened juice.
10. Whole Grains
Whole-grain toast, oats and other whole grains provide fibre and complex carbohydrates. Try toast with a small amount of nut butter if hunger keeps you awake.
Foods and Drinks to Limit Before Bed
* Caffeine: Coffee, energy drinks and some teas may interfere with sleep.
* Heavy meals: Fried or fatty foods can cause discomfort when lying down.
* Spicy foods: These may trigger heartburn or reflux.
* Excess sugar: Sweets and sugary drinks may disrupt a balanced diet.
Tips for Better Sleep
* Choose a small snack if you are hungry.
* Avoid going to bed overly full.
* Finish heavy meals several hours before bedtime.
* Limit caffeine later in the day.
* Avoid drinking excessive fluids before bed.
* Keep a consistent sleep schedule.
The Bottom Line
Light snacks such as bananas, nuts, yoghurt, oatmeal, kiwi and whole-grain toast may fit well into a healthy nighttime routine. If sleep problems persist, speak with a qualified healthcare professional.
