Foodeatsafe: 1. Bananas
Bananas are a great bedtime snack because they contain high levels of magnesium and potassium, which work well together to relax muscles. They also contain a lot of vitamin B6, which helps in the production of serotonin, the peaceful-feeling hormone, and melatonin, the hormone that induces sleep.
2. Almonds
Almonds are a great snack to carry you through 6-8 hours of sleep because they are rich in healthy fats that take some time to digest.
Especially if you are exercising regularly, sleep is when your muscles are working on rebuilding, and they need fuel to do that effectively.
3. Honey
Do you ever get that feeling that you just can’t sleep until you have a little taste of something sweet? Turns out, a bit of sugar at bedtime really does help your brain utilize sleep more effectively.
A spoonful of honey is a great option because it is a natural sugar that allows tryptophan to enter the brain easily, which in turn stimulates the release of melatonin and shuts off the production of orexin, which keeps the brain alert.
4. Oats
Oats are a carbohydrate that when digested, raise insulin levels in the blood. That allows tryptophan to enter the brain and get converted to serotonin.
A small bowl of oatmeal before bed can trigger this necessary process, but be aware that if you eat very much protein along with carbohydrates, the process is blocked.
5. Kiwi fruit
Kiwi is both tart and sweet, making it a star at managing cravings. It contains a fair amount of folate and potassium, as well as vitamins C and K.
Eating kiwi fruit may also help to maintain digestive health, reduce inflammation, and reduce cholesterol due to a high level of fiber and carotenoid antioxidants. And of course, kiwis also deliver that all-important serotonin.