Healthy Bedtime Snacks (that may help you fall asleep faster) – Studies suggest that carbohydrates may boost tryptophan and serotonin, two brain chemicals involved in sleep. You may have heard of a hormone called melatonin, melatonin is made in the brain by converting tryptophan to serotonin then to melatonin. Melatonin supplements are a widely used sleeping aid. In other words, carbohydrates may help get your little ones sleep faster.
Healthy Carb Snacks
In addition to containing a decent amount of carbohydrates (about 24 grams per cup) they’re one of the only natural sources of melatonin.
As an added bonus each cup is just 100 calories.
Frozen Greek Yogourt Bar
As well as being a delicious treat and a hearty dose of carbohydrates, each bar has 8-10 percent of your daily recommended intake of calcium.
If you have a tendency of going after crunchy snacks such as chips before bed, try 100 percent whole-grain crackers instead. They’re high in carbohydrates and vitamin B. Some studies have shown that vitamin B may prevent insomnia.
Garnish with a piece of cheese for extra protein and calcium.
Almond Butter on Bread
For something quick and easy reach for a slice of whole-grain bread with a tablespoon of almond butter (almonds yield a solid dose of magnesium, which may encourage sleep and muscle relaxation).
Cereal with Milk
Commonly consumed as a breakfast food, don’t exclude it as an option. Cereal with milk is actually the perfect bed-time snack. It provides a good portion of protein and carbohydrates. I would select a cereal that isn’t high in sugar such as Corn Flakes.
Peanut Butter and Toast
Yet another food that is typically served in the morning, don’t exclude it as a snack. Like cereal and milk, they contain a perfect amount of protein and carbohydrates.
Protein is found in all nuts, but almonds also have magnesium, which helps you sleep and helps your muscles relax. Munch on a handful of nuts or substitute peanut butter with some almond butter on toast, crackers or as a dip for apples.
Bananas are full of important nutrients including magnesium. Enjoy it on its own, on top of a peanut butter cracker or indulge in a guilt-free soy milk smoothie.
Eggs are a good source of protein, which keeps you full and helps you sleep through the night. A good alternative to hard-boiled eggs is scrambled eggs or make an omelet for dinner.
Parmesan Cheese Popcorn
Not only is popcorn a crowd pleaser, the whole grains in air popped popcorn help your body absorb the sleep-inducing tryptophan in the parmesan cheese. Add a small dose of grated parmesan cheese (about 2 tablespoons) and enjoy.
Yogourt with Granola
One of my personal favorite snacks, yogurt and granola contain quite a bit of carbohydrates. Additionally, yogurt is an excellent source of calcium. I usually add bananas, apples, strawberries or blueberries to my yogurt and granola.
A Sliced Apple with Cheese
An apple does have carbohydrates but its benefits are mostly the fiber. Not only does fibre help maintain bowel health it also lowers cholesterol, controls blood sugar levels and aids in achieving a healthy weight. Cheese is chock full of calcium and also has vitamin A.