Bedtime Snacks that Help You Sleep...
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Bedtime Snacks that Help You Sleep...
One of the best natural sedatives is tryptophan, an amino acid component of many plant and animal proteins.
Tryptophan is one of the ingredients necessary for the body to make serotonin, the neurotransmitter best known for creating feelings of calm, and for making you sleepy.
However, the trick is to combine foods that have some tryptophan with ample carbohydrate. That’s because in order for insomnia-busting tryptophan to work, it has to make its way to the brain.
Unfortunately, all amino acids compete for transport to the brain. When you add carbs, they cause the release of insulin, which takes the competing amino acids and incorporates them into muscle…but leaves tryptophan alone, so it can make its way to the brain, be converted to serotonin, and cause sleepiness.
Serotonin-producing bedtime snacks should be no more than 200 calories and should be eaten at least 30 minutes prior to bed.
Here are a few great ideas:
Bedtime Snacks for Adults
--6-8 oz container of non-fat, flavored yogurt topped with 2 tablespoons low-fat granola cereal
--Sliced apple with 1-2 teaspoons natural peanut butter
--3 cups low-fat popcorn – sprinkled with optional 2 tablespoons parmesan cheese
Bedtime Snacks for Teens
--One cup healthy cereal with skim milk
--Low-fat granola bar
--Scoop of vanilla or strawberry low-fat ice cream
Bedtime Snacks for Children
--1/2 cup low-fat vanilla pudding
--1/2 banana with 1-2 teaspoons peanut butter
--One cup skim milk with a bunch of grapes (or other fruit)
Tryptophan is one of the ingredients necessary for the body to make serotonin, the neurotransmitter best known for creating feelings of calm, and for making you sleepy.
However, the trick is to combine foods that have some tryptophan with ample carbohydrate. That’s because in order for insomnia-busting tryptophan to work, it has to make its way to the brain.
Unfortunately, all amino acids compete for transport to the brain. When you add carbs, they cause the release of insulin, which takes the competing amino acids and incorporates them into muscle…but leaves tryptophan alone, so it can make its way to the brain, be converted to serotonin, and cause sleepiness.
Serotonin-producing bedtime snacks should be no more than 200 calories and should be eaten at least 30 minutes prior to bed.
Here are a few great ideas:
Bedtime Snacks for Adults
--6-8 oz container of non-fat, flavored yogurt topped with 2 tablespoons low-fat granola cereal
--Sliced apple with 1-2 teaspoons natural peanut butter
--3 cups low-fat popcorn – sprinkled with optional 2 tablespoons parmesan cheese
Bedtime Snacks for Teens
--One cup healthy cereal with skim milk
--Low-fat granola bar
--Scoop of vanilla or strawberry low-fat ice cream
Bedtime Snacks for Children
--1/2 cup low-fat vanilla pudding
--1/2 banana with 1-2 teaspoons peanut butter
--One cup skim milk with a bunch of grapes (or other fruit)
jkakashi01- Tech Moderator
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Re: Bedtime Snacks that Help You Sleep...
yogurt!!?? thanks but no thanks!!!
cutest_dmd_force- Moderator
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Re: Bedtime Snacks that Help You Sleep...
thanks bro,i will try it hehe.
angel_jen_force- Moderator
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Re: Bedtime Snacks that Help You Sleep...
i'll try sliced apple with peanut butter.......... how does it taste???
papa_cologne- SoftLoader
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Re: Bedtime Snacks that Help You Sleep...
TALAP AH MA TRY NGA
helwa- Master Initiator
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Re: Bedtime Snacks that Help You Sleep...
depends on the flavor of yogurt...at first i didn't like the taste too but now am enjoying plus 2 slices of brown bread and fresh milk that's my food for dinner hehehe!cutest_dmd_force wrote:yogurt!!?? thanks but no thanks!!!
RE;: Bedtime Snacks that Help You Sleep
bro jka,what about for those who has an insomia? ...thank you for this tip..GOD bless
jh0s3ph- Master Initiator
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Re: Bedtime Snacks that Help You Sleep...
weh i like to drink milk only before bedtime hehehehe... thnx for sharing bro for a nice tips!!!
Re: Bedtime Snacks that Help You Sleep...
1 hot glass of milk is my daily routine to drink before i go to bed i sleep very well...thnx for the info br0 jhaka
Re: Bedtime Snacks that Help You Sleep...
mam dandaz , kahit bigyan nyo ako isang milyon d ko kaya lunukin talaga !!!!inspire wrote:depends on the flavor of yogurt...at first i didn't like the taste too but now am enjoying plus 2 slices of brown bread and fresh milk that's my food for dinner hehehe!cutest_dmd_force wrote:yogurt!!?? thanks but no thanks!!!
by the way, my friends use yogurt as a facial cleanser.... like a face mudpack..... i tried once but i washed it after a couple of minutes.....lamig ang mukha... pero d kona inulit.... kumikinis naman mukha nila.... they leave it for an hour before washing.... others leave it overnight......
cutest_dmd_force- Moderator
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Re: Bedtime Snacks that Help You Sleep...
cutest_dmd_force wrote:yogurt!!?? thanks but no thanks!!!
HEHEHE DMDTOT TRY IT, I HATE YOGURT BEFORE REALLY BUT NOW A DAYS MY GOD! IT REALLY YUMMY PALA HEHEHE MINSAN NGA GNAGAWA KUNG ICE CREAM PAG FREEZE NA TALAGA THANX TO YOU CZ DANDA CARE! MWAH
rein_force- Moderator
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Re: Bedtime Snacks that Help You Sleep...
YOGURT I DON'T LIKE THE TASTE OF YOGURT.... I DRINK MILK B4 I SLEEP.....
BRO THANKS FOR THE TIP.....
BRO THANKS FOR THE TIP.....
Re: Bedtime Snacks that Help You Sleep...
Usually i drink a glass of hot milk before sleeping but tonight i'll try apple wd peanut butter as wht you've suggested...thanks for sharing bro kakashi...Godbless
rx_force- Mega Member Elite
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Re: Bedtime Snacks that Help You Sleep...
sarap ng yogurt...
tart_force- Mega member VIP
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Re: Bedtime Snacks that Help You Sleep...
i l0o0o0o0o0ove yugrt!pwamiz!strawberi pah!wiw talap!
fabil0sa_force- Hyper member lll
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Re: Bedtime Snacks that Help You Sleep...
hmmm sounds good to me, I work shifts and during transitions sleeping is such a hurdle. I guess I can use your tips, thanks....
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