According to a BBC Good Food article:
- Foods that aid sleep include yogurt, milk, oats, bananas, poultry, eggs, peanuts, and tuna as they all contain good amounts of tryptophan.
- Research has shown certain minerals to be effective as a natural remedy for insomnia. Magnesium and calcium work together to calm the body and help relax muscles. A lack of these minerals may cause you to wake up after a few hours and not return to sleep. Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods. In magnesium deficiency, chronic insomnia is one of the main, central symptoms. Magnesium rich foods include spinach, banans, nuts, seeds, fish and wholegrains.
The best time to have a bedtime snack is before 8pm, and 2-3 hours before you go to bed. This is a recipe I make for my children for breakfast, and can work very well as an easy to digest bedtime snack.
Banana Parfait
1 Banana
1 Container/serving of organic yogurt (Dairy or non-dairy)
1 Toasted organic wholegrain or sprouted grain waffle
1 Tbsp. of no sugar added, organic fruit jam or spread (warmed)
1 Tbsp. organic toasted oats, or organic toasted almonds
Organic Whipped Cream (Dairy or non-dairy)
Cut up the waffle into pieces and place in a small bowl. Cover with yogurt. Add sliced banana. Drizzle 1Tbps. of warmed jam over everything. Sprinkle with toasted oats, toasted almonds, or granola. Top with a dollop of whipped cream.
Sweet Dreams!
