Why Food Affects Your Zzz's

Your bedtime snack impacts sleep through:

🧪 Tryptophan → Serotonin → Melatonin pathway

  Magnesium for muscle relaxation

📉 Blood sugar stabilization

Fun fact: 62% of adults report better sleep when eating certain foods before bed (Sleep Foundation survey).

The Ultimate Sleep-Snack List

1. Banana Almond Butter Toast 🍌

Whole grain toast (carbs help tryptophan absorption)

1 tbsp almond butter (magnesium + healthy fats)

Sliced banana (potassium + natural melatonin)

Pro Tip: Sprinkle cinnamon for blood sugar control

2. Moon Milk Latte 🥛

Warm milk (calcium + tryptophan)

1/4 tsp turmeric (anti-inflammatory)

Pinch of nutmeg (sedative properties)

3. Sleepy Time Trail Mix 🌰

Ingredient                               Benefit

Walnuts                              Natural melatonin

Pumpkin seeds              High in magnesium

Dried tart cherries      Boosts melatonin 3x

4. Cottage Cheese Bowl 🍓

1/2 cup cottage cheese (casein protein digests slowly)

Berries (antioxidants)

Chia seeds (omega-3s reduce inflammation)

5. Turkey Roll-Ups 🦃

2 oz turkey breast (tryptophan powerhouse)

Spinach leaves (folate aids serotonin production)

Avocado slice (healthy fats for satiety)

6. Golden Kiwi Parfait 🥝

Golden kiwi (higher serotonin than green)

Greek yogurt (probiotics + calcium)

Walnut crumble (omega-3s)

Foods That Steal Your Sleep ❌

Avoid these after 7pm:

☕ Caffeine (lasts 6+ hours)

🍫 Dark chocolate (contains stimulants)

🌶️ Spicy foods (raise body temperature)

🍟 Greasy foods (disrupt digestion)

Timing Matters ⏰

Eat your sleep snack:

45-60 mins before bed

Keep under 200 calories

Pair with 8oz water

"Since having my kiwi-yogurt snack at 9pm, I fall asleep faster and dream more vividly." — Lisa R., 29

When Snacks Aren't Enough

If sleep issues persist:

Try magnesium glycinate supplements

Consider a sleep study

Ask about CBT-I therapy

Sweet dreams start with smart eating!