A better sleep snack: Edamame (boiled soybeans in the pod, served sprinkled with salt) is high in magnesium, which has been shown in some studies to improve the quality of sleep of insomnia patients.
Raw broccoli, cauliflower and carrots will make you feel full quickly…but will still be moving
uncomfortably through your digestive system long after you pull up the covers.
A better sleep snack: Bananas contain sleep-inducing tryptophan and magnesium as well as
(bonus!) potassium…which can prevent a middle-of-the-night charley horse.
Bacon, pepperoni and sausage contain high levels of tyramine, an amino acid that boosts the
secretion of the brain stimulant norepinephrine.
A better sleep snack: A turkey sandwich on whole wheat toast. Don’t forget the bread: The
complex carbs combined with the tryptophan in the turkey will stimulate the production of
serotonin, which can make you feel drowsy.
You know chocolate has caffeine, but you may be surprised to hear that some of the darker bars
can have as much as 80 milligrams—the amount in a can of Red Bull. As a general rule, the
darker the chocolate, the stronger the stimulant.
A better sleep snack: Save the chocolate for breakfast (Really! Research shows it can help you
maintain a healthy weight), and at night, snack on trail mix with walnuts, almonds and dried tart
cherries. All three are good food sources of melatonin, a hormone that promotes a more restful
Some studies have suggested that gorging on ice cream and candy bars a half-hour before bed can cause nightmares.
A better sleep snack: Nonfat popcorn will take the edge off your hunger but won’t make you feel stuffed…or scared
A Decaf Latte
A 2007 Consumer Reports study found that the amount of caffeine in “decaf” drinks sold at coffee shops varied from less than 5 milligrams to levels high enough to interfere with sleep. While a generic 8-ounce cup of decaf has 3 to 12 milligrams, a decaf from Dunkin’ Donuts had 32 milligrams—as much as a 12-ounce bottle of Coke.
A better sleep snack: There’s no conclusive proof that chamomile tea will put you to sleep, but it’s been used for thousands of years as a natural calming remedy.