Food that help me sleep better!
1] Banana with a Small Glass of Milk: A small banana is best, as they still contain a large amount of sugar. Combining the amino acid tryptophane with carbohydrates as well as calcium and magnesium can help your brain relax and your body nod off to sleep.
2] Small Bowl of Oatmeal of Cereal with Milk: Look for a high fiber cereal and try to avoid oatmeal with a lot of extra sweetner. In addition, calcium has been proven to help the brain use and process tryptophan, while magensium, a natural sedative, acts as an “assistant” to calcium helping it to be absorbed into your system.
3] Small Yogurt with Granola sprinkled on top: This is good because you can get cups of yogurt that are pre-portioned. Make sure that you are not overeating, as too much food puts your digestive system into overdrive, keeping you awake.
4] Half a bagel or a few crackers with peanut butter: You can also substitute peanut butter for an ounce of cheese or a slice of turkey on top.Timing your snack is also important. The effect of tryptophan-rich foods will not take effect for up to 45 minutes.
5] Sliced Apple with a slice of Cheese: You can get creative with the fruit, if you don’t have any apples. Your possibilities are endless when combining tryptophan and carbohydrate-rich foods. Be creative and take note of what works for you.
6] One scrambled Egg with Toast: Make sure you are eating a slice of whole grain toast to keep it healthy. And keep in mind that a healthy lifestyle in general will contribute to good sleep. Regular exercise, healthy meals and a diligent bedtime routine are all improtant for good sleep.
7] Chamomile Tea: This is a bedtime favorite because it has a mild sedating effect.