5 evening snacks for a good night's sleep

Foods rich in lean protein, magnesium, and tryptophan, such as salmon, nuts, and tart cherries, can help you fall asleep quickly and avoid waking up during the night.

Whole-wheat bread with peanut butter: A slice of rye or whole-wheat bread spread with a tablespoon of peanut butter provides a good source of magnesium and healthy protein. This combination promotes satiety, keeping you full without impacting blood sugar levels. The gentle sweetness from peanut butter also helps calm the nervous system.

Tryptophan-rich foods are beneficial for sleep. This essential amino acid converts into serotonin and melatonin, two hormones crucial for improving mood, promoting relaxation, and contributing to sound, restful sleep. Incorporating certain snacks into your evening routine can support your body's natural sleep cycle.

Smoked salmon: Salmon stands out for its high omega-3 content among many marine fish. This healthy fat helps calm the nervous system, promoting restful sleep. For an evening snack, consider smoked salmon or a salmon salad with your choice of greens. This option offers both protein and healthy fiber, helping to maintain stable blood sugar levels.

Blueberry-almond oatmeal: Oatmeal is rich in tryptophan, which helps the body produce melatonin to support a natural sleep cycle. Being high in fiber, oatmeal is less likely to contribute to fat storage or blood sugar spikes when eaten in the evening. To enhance antioxidant intake, combine oatmeal with berries, such as blueberries, and sprinkle with almonds for extra protein.

Tuna salad: As a fatty fish, tuna is rich in omega-3s, which aids in restful sleep. It also serves as a source of vitamin B6, supporting melatonin production and mental calm. Prepare tuna salad with cucumber for hydration and calorie control, or with lettuce and avocado for balanced fiber. Avoid bottled sauces, which often contain excessive seasonings and can elevate blood sugar levels.

Avocado smoothie or avocado salad: Avocados boast high levels of magnesium and potassium. Magnesium is known to relax muscles, regulate the sleep-wake cycle, and soothe the nervous system. Its tryptophan content further aids in the production of serotonin and melatonin. Additionally, the folate and B vitamins in avocados help regulate mood and alleviate pre-sleep stress.