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.
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.
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.
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.
As part of my new series The Insomnia Fix, I have compiled a list of 10 snack foods and links to 10 recipes that can help fight insomnia. The snacks and recipes contain foods high in vitamins, minerals and hormones that help promote relaxation or help the body produce the vital sleep hormone melatonin.
10 snack foods to fight insomnia
almonds – high in magnesium-a muscle relaxer
tart cherries – high in melatonin- a sleep hormone
bananas – high in tryptophan – a precursor and necessary component to the production of melatonin
pineapple – known to boost melatonin
pumpkin seeds – high in tryptophan
walnuts – high in melatonin
goji berries – one of the best known sources of melatonin
Sweet potatoes – high in potassium – a muscle relaxer
dairy products – high in tryptophan
poultry – high in tryptophan
Below are links to 10 recipes designed to help you relax and produce more melatonin. Some of the links contain more than the recipe being highlighted.