Sleep Time Snacks

healthy bedtime snacks



Bedtime snacks should be no more than 200 calories and eaten at least 1 hour before bed.  




  • Nutty Banana: 1/2 banana + 1 T almond butter + 2 walnuts.  Contains sleep inducing nutrients magnesium, potassium, calcium, B6, Tryptophan and melatonin.  In addition, the sugar in the banana helps tryptophan’s absorption into the brain.
  • Nutritious Nightcap1 cup Kefir (lowfat, plain, organic).  Contains sleep inducing nutrients protein (helps lower stress hormone cortisol and improves sleep quality), B6, tryptophan and calcium.
  • Twilight Trailmix: 2 chopped walnuts, 1/4 cup chopped dried tart cherries.  Contains sleep inducing nutrients melatonin, calcium, tryptophan, magnesium, omega-3 fatty acids.  In addition the sugar in the dried cherries helps tryptophan’s absorption into the brain.
  • Tranquility Tea: 1 cup Chamomile tea.  According to researchers, drinking the tea is associated with an increase of glycine, a chemical that relaxes nerves and muscles and acts like a mild sedative.
  • Sleepy Juice1/2 c of Tart Cherry Juice 2 times/day (mid-afternoon and 1 hour before bed).  Contains sleep inducing nutrients melatonin and calcium.



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