Chia seed pudding

This pudding is rich in fiber, increasing satiety. It also provides many nutrients and beneficial bacteria that help maintain a diverse gut microbiome, thereby improving sleep quality. In addition to fiber and protein, chia seeds also provide abundant magnesium and calcium, essential for the conversion of tryptophan to serotonin.

Banana with almond butter

Nuts are an abundant source of plant-based tryptophan. Combining bananas and almond butter helps balance carbohydrates, protein, and healthy fats, promoting stable energy levels and optimizing the production of sleep-inducing hormones.

The healthy fats and protein in almond butter can stabilize blood sugar levels, preventing nighttime awakenings. Bananas also contain essential minerals like magnesium and potassium, which relax muscles and reduce nighttime cramps.

Chicken breast salad

Chicken is full of nutrients, including tryptophan for better sleep and protein for satiety. Choose chicken breast for a salad with crisp apple to boost your tryptophan intake. The protein in chicken combined with the fiber in apples creates a healthy snack, contributing to increased tryptophan in the brain for conversion to serotonin and melatonin.

Edamame

Edamame is rich in tryptophan and easy to eat without worrying about excess fat accumulation. This snack also provides isoflavones, a type of phytoestrogen that acts similarly to estrogen in the body but with weaker effects. Regularly eating edamame offers many health benefits, including improved sleep quality.

Greek yogurt with pumpkin seeds

Eating a serving of plain Greek yogurt with pumpkin seeds before bed can improve sleep. Greek yogurt is rich in tryptophan and provides beneficial gut bacteria. The gut and brain communicate with each other through the gut-brain axis. A healthy gut contributes to better sleep quality. Pumpkin seeds are very rich in tryptophan and magnesium, which help relax the body and mind.

Roasted cashews

Unsalted roasted cashews are rich in carbs, healthy fats, and some protein, making them a good source of plant-based tryptophan. This snack has anti-inflammatory effects, helps control blood sugar levels, and reduces nighttime restlessness.

Anh Chi (Eating Well)

Image: AI