Insomnia Fix ~ Recipes: 5 Tryptophan Rich Snack Recipes to Help you Sleep

Experts always tell you not to eat at night. However, when you have insomnia, you are willing to try anything. In my last Insomnia Fix article, posted yesterday, I recommended adding tryptophan rich foods into your diet. Why? Tryptophan is a precursor to melatonin. Everyone knows the sleepy effect a big Thanksgiving dinner has on our body. That’s due to the tryptophan rich foods in the dinner, such as sweet potato and turkey. Below is a chart from Dr. Axe, which details some of the top tryptophan rich foods.

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In today’s post, I’ve looked for recipes that use at least one of these foods. In some cases, more than one is used in the recipe. In most cases, you can add nuts or seeds to boost levels of melatonin. As a reminder here are some seeds/nuts rich melatonin.

  • Walnuts
  • Almonds
  • pumpkin seeds
  • sunflower seeds
  • flax seeds

Banana-Yogurt Smoothie

Know Your Produce

This couldn’t be easier! Some fresh or frozen banana and some yogurt, with a hint of vanilla extract. Add some almonds or almond butter for a dose of melatonin.

Sweet Potato Smoothie

Build Your Bite

With bananas, sweet potatoes and almond butter, this one is the perfect bedtime snack!

Banana-Nut Overnight Oats

Life Made Sweeter

Oatmeal at night? YES! It’s high in both melatonin and tryptophan! Using greek yogurt instead of milk and adding banana and nuts makes it a nighttime powerhouse! Make it your own, and an even better nighttime snack by adding melatonin rich seeds.
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Smoked Salmon and Dill Deviled Eggs

Taste of home

This recipe uses two tryptophan rich foods eggs and salmon. These make ahead treats are perfect for a quick snack. Sprinkle the tops with some finely chopped seeds for a boost of melatonin.

Chicken Muffins With Hidden Veggies 

Find Your Mom Tribe

With chicken and almond flour, these are wonderful
for a quick, make-ahead nighttime snack!

Until next time…namaste my friends!

Tamara