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If you're craving something sweet before bedtime, reach for a few pieces of dark chocolate-covered almonds. Dark chocolate contains antioxidants called flavonoids, which can help relax blood vessels and improve blood flow, while almonds provide a dose of magnesium to help calm your nerves.
Turkey is another food that's high in tryptophan, making it a natural sleep aid. Wrap some thinly sliced turkey breast and avocado in a whole-grain tortilla for a satisfying and protein-packed bedtime snack that won't leave you feeling heavy or bloated.
Chamomile tea is renowned for its calming properties, making it an ideal beverage to sip before bedtime. Pair it with a small handful of nuts, such as almonds or walnuts, which are rich in magnesium and melatonin, to help relax your muscles and prepare your body for sleep.
Oatmeal is a comforting and nutritious bedtime snack, thanks to its high fiber content and complex carbohydrates, which can help regulate blood sugar levels and promote a steady release of serotonin throughout the night. Stir in a spoonful of your favorite nut butter for added protein and healthy fats.
Whole grain crackers are a good source of complex carbohydrates, which can help increase the production of serotonin, the "feel-good" hormone. Pair them with a small serving of cheese, which contains tryptophan and calcium, for a satisfying and sleep-promoting snack.
Greek yogurt is packed with protein, which can help stabilize blood sugar levels throughout the night, preventing midnight cravings. Add some antioxidant-rich berries like blueberries or raspberries for a sweet and satisfying treat that's also good for your gut health.
Bananas are rich in magnesium and potassium, which are known to relax muscles and nerves, making them an excellent choice for a pre-bedtime snack. Pairing them with almond butter adds healthy fats and protein, helping to keep you feeling full throughout the night.
There's a reason why warm milk is a classic bedtime beverage. It contains tryptophan, an amino acid that promotes relaxation and helps induce sleep. Adding a touch of honey not only enhances the flavor but also provides a natural source of carbohydrates, which can help increase serotonin levels in the brain.