Passionate About the Community
and the Moms Who Live Here

Bedtime Snacks That Promote Sleep

Did you know that certain bedtime snacks can promote better sleep? It’s true – foods that contain tryptophan, an amino acid that has a sedative-like effect on the body. Tryptophan can be found in many common foods, including dairy products, eggs, soy, turkey, chicken, fish, cheese, oats, wheat, legumes, leafy greens, nuts and seeds. (Here’s the complete list).

But foods that contain tryptophan are most effective at promoting sleep when they’re combined with complex carbohydrates (which aid in delivering tryptophan to the brain) and calcium (which helps the brain convert tryptophan to melatonin, the hormone that makes us drowsy). Foods that contain magnesium and calcium also work well together to help our muscles relax.

Try offering your child one of these healthy, sleep inducing combinations one hour before bedtime, or make up your own. The possibilities are endless!

1. Unsweetened whole grain cereal or granola with milk

bedtime snacks

2. Whole grain pita with hummus (or spinach dip)

bedtime snacks

3. Apple slices with low fat cheese

bedtime snack

4. Peanut butter on whole grain bread

bedtime snack

5. Almond butter on whole grain toast

bedtime snack

6. Yogurt with sliced bananas

bedtime snack

Sweet Dreams!

Alison Bevan – Sleepytime Coach

Pediatric Sleep Consultant – The Center For Advanced Pediatrics

 

 

, , , , , , ,

No comments yet.

Leave a Reply