Fall Asleep To These Delicious And Healthy Snacks

After a long day, there is nothing you want more than to hit the pillow and drift off to a peaceful sleep.  However time and time again, you are restless and can’t seem to fall asleep. You can’t imagine what you can do to slow down your mind, get into a relaxed mood and catch some zzzz’s.   

Perhaps before you give up on a good night's sleep you might want to add some of these foods that have been found to help you sleep.

 In fact, there are many foods that are not only healthy and tasty, but also found to contain natural ingredients to enhance sleep. What have you got to lose? Instead, a good nights sleep is something you might be able to gain.


This protein-rich snack contains a great source of tryptophan, which is the amino acid that helps your brain to make serotonin and melatonin.While the amino acid is a building block of these chemicals, walnuts are additionally rich in melatonin as well. Melatonin in the hormone that sets your bodies clock, to set the sleep and wake cycles. So setting a snack bag with walnuts aside for after dinner may be the perfect trick to get you falling asleep more quickly.


Want to enjoy a small bowl of almonds or feel like throwing slivered almonds into a yogurt? Either way, this might be the perfect evening snack to get you drowsy. Almonds are rich in magnesium, which is a mineral that is needed for a good night's sleep.

When your body is low in magnesium it has been found that you are more likely to wake up throughout the night.

For those who are allergic to nuts, have no fear, there are many other foods that you can add to your diet to improve your sleep! Give some of these a try instead.

Cheese and crackers or cereal and milk

Whichever one sounds like it might be up your alley, add this to your routine.

 In fact, studies show that dairy products, rich in calcium, aid the brain in using tryptophan to make melatonin. And of course melatonin is the hormone that induces sleep, and while some people have enough, others seem to need additional sources. Adding a mug of cereal and low-fat milk or some sliced cheese on whole grain crackers may be just what you need to fall asleep more easily.  

For those with a dairy allergy, replace the milk or cheese with non-dairy varieties that also are rich in calcium for the same result. In fact, kale contains a significant source of calcium so perhaps this is the perfect leafy green to add to dinner, to help you to wind down for the evening. 


This delicious fruit is perfect as part of an evening snack as it is rich in magnesium, which helps to relax muscles and nerves, along with aiding in digestion. Studies also show that bananas are high in potassium, which helps to prevent leg cramps and restless leg syndrome, both of which often keep people awake.

Great in a smoothie, with a spoon of a nut butter, sliced up on its own, or straight from the freezer (tastes like banana ice cream). If you happen to be allergic to bananas, sweet potatoes are also rich in potassium and can play a role in improving sleep as well. 


Foods like pretzels, rice or corn chips all have something in common: they have a high glycemic index.  This is significant because after eating these types of foods, you wind up with a natural increase in your blood sugar and insulin levels, which shortens the time it might take to fall asleep. As the blood sugars and insulin rise, tryptophan enters your brain more readily to induce sleep. 


A chickpea salad with dinner or a snack of roasted sea salt or cinnamon chick peas as a night snack, either way, this should help you sleep. Rich in vitamin B6, which is necessary for your body to make melatonin, this is a no-brainer way to get you snoozing sooner than you thought. 

Cherry juice

While cherries, in general, might do the trick, studies show that it is the juice from tart cherries that makes the biggest difference. In fact, drinking a glass of cherry juice has been shown to naturally boost levels of melatonin. 


What better way to enjoy dinner than with a fresh piece of grilled salmon? This fish is high in omega-3 fatty acids, which have been shown to decrease the levels of stress hormones. As the hormones decrease, restfulness increases in the body. Thus, salmon is a great way to enjoy a delicious dinner that leads to a peaceful sleep.

Chamomile tea

This tea has been shown to increase a chemical in the body called glycine. This chemical has been shown to relax the bodies nerves and muscles, having a mild sedative effect on the body. So a before-bed tea routine may be worth taking out the tea kettle for.


Rather than sweeten the chamomile tea with sugar, maybe reach for the honey. Honey is made of natural sugar, which raises insulin levels allowing tryptophan to enter the brain more easily. So grab a spoon and start stirring into your tea!

So get ready to snooze soundly and stay asleep until your alarm goes off.  And don't let your food allergies get in the way, with so many foods to choose from.  Adding any of these foods to your diet will have you sleeping like a baby in no time at all. 

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