Are you looking to shed some pounds this New Years, and sleep better? We have you covered! Remember to keep your evening and late night snacks around 200 calories to prevent being up all night digesting. Add these sleep-promoting snacks to your list:
Hummus and Veggies: Hummus is made from chickpeas which are loaded with vitamin B6, a important component of melatonin production. This makes is the perfect early evening snack to keep your sleep-wake cycle in order. Also, raw vegetables will fill you up while keeping your calorie intake low. The complex carbohydrates it provides boost restorative, deep sleep.
Sweet Potato Fries: Skip the potato chips and greasy fries. Healthy baked sweet potato fries are will give you complex carbohydrates that prepare your brain to absorb sleep-promoting tryptophan. As an added bonus, they are also loaded with potassium, a natural-relaxant.
Cereal and Milk: Breakfast isn’t only helpful in starting your day out right, it can be a great finisher as well. As long as you avoid sugary cereals, the combination is a great choice. Choose a whole-grain cereal to take advantage of complex carbohydrates and top it off with milk, which is full of tryptophan for the perfect night cap.
Parmesan Cheese Popcorn: This light snack is wonderful treat before bed. One cup of plain popcorn contains only 30 calories plus, it’s a whole grain! Add about 2 tablespoons of grated parmesan cheese for flavor and the benefits of tryptophan.
Kale Chips: Many of us prefer salty snack over sweet ones, with night time being no exception. Kale chips contain less calories than potato chips and, because it’s a leafy green is packed with calcium. Often times people experience insomnia when they are calcium deficient.
Oatmeal with Bananas and Almond Butter: This magnesium rich snack is perfect to help your brain regulate sleep. Oatmeal is a complex carbohydrate, bananas are loaded with potassium and almonds contain sleep-inducing magnesium. Remember to watch your portions on this one!
Yogurt with Berries: The calcium in plain yogurt could be just what you need to relax before bedtime. Add berries for flavor, and the vitamin B6 they contain will support melatonin production for sleep.
Applesauce with Cinnamon and Raisins: This naturally sweet snack reduces orexin, a neurotransmitter than keeps you awake during the day. Research shows that reduced orexin levels lead to drowsiness and inactivity. Sounds perfect for sleep to us!
Cherry and Pistachio Rice Pudding: One study found that participants who consumed jasmine rice 4 hours before their bedtime fell asleep twice as fast those who ate a low-glycemic meal at the same time. Add in melatonin rich cherries and pistachios for an added boost.
Turkey on Whole-Grain Bread: Turkey is full of tryptophan, making it the perfect snack before bed. Cheese brings calcium to the table, and whole grain bread adds the complex carbohydrates for a sleep-inducing sandwich.
Make snacks that will work for your body, not against it. Remember to be mindful of your calorie intake and avoid spicy or acidic foods close to bedtime. Find out what foods you should remove from your night time snack here!
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