Bedtime Snack Tips for Better Sleep

1. If you have menopausal hot flashes keeping you up at night you might especially benefit from the ground flaxseeds as the lignans have a phyto-estrogenic effect, and the omega-3 oils are very important for ensuring hormonal imbalance.
2. If you are going nuts from insomnia, nuts just might be the answer as they are high in protein, fiber, and minerals. Eat RAW nuts and raw nut butters to avoid the rancid fats that develop in the roasting process. Roasting turns nuts into “Kitchen Table Villains” that pack on pounds and clog our arteries. Raw nuts such as peanuts and cashews in moderate quantities are a great treat to keep on hand.
3. The healthiest foods highest in tryptophan are: Cottage cheese, peanuts, salmon, cashews, halibut, shrimp, granola, oatmeal, avocado, turkey, cheese, milk, wheat germ, eggs, collard greens, raisins, chicken, yogurt, sweet potatoes, and spinach.
4. Try giving up dessert for a week or two, and see if that helps. Most night-time waking is caused by low blood sugar, because Americans commonly eat a sugary evening dessert that jacks their sugar up super high right before bed. As we sleep the sugar then comes crashing back down. The body always wakes us up to alert us of these kinds of imbalances.
5. Keep in mind that excess fluids before bed also wakes us up, so ultimately it is best to not have any food or drink at least 90 minutes before bed. The older you are, the more you may need to restrict your evening fluids to ensure you don’t need a night-time trip to the restroom. Just be sure you drink up upon waking and stay hydrated throughout the rest of the day.
6. The ultimate recipe for success is pairing light proteins such as vegetable proteins, turkey, and white cheeses with a high fiber friend such as a fruit, vegetable, or a whole grain choice. These foods also are typically rich in calcium and magnesium, minerals that serve to relax the nervous system and alleviate muscle tension.
7. Kitchen Table Cliffnote: Protein + Fiber + Minerals= Sound Sleep