Bedtime Snacks That Help You Sleep

However, the trick is to combine foods that have some tryptophan with ample carbohydrate. That’s because in order for insomnia-busting tryptophan to work, it has to make its way to the brain. Tryptophan is one of the ingredients necessary for the body to make serotonin, the neurotransmitter best known for creating feelings of calm, and for making you sleepy. However, the trick is to combine foods that have some tryptophan with ample carbohydrate. That’s because in order for insomnia-busting tryptophan to work, it has to make its way to the brain. One of the best natural sedatives is tryptophan, an amino acid component of many plant and animal proteins.

Unfortunately, all amino acids compete for transport to the brain. When you add carbs, they cause the release of insulin, which takes the competing amino acids and incorporates them into muscle…but leaves tryptophan alone, so it can make its way to the brain, be converted to serotonin, and cause sleepiness. Serotonin-producing bedtime snacks should be no more than 200 calories and should be eaten at least 30 minutes prior to bed.

Here are a few great ideas:

Bedtime Snacks for Adults

--6-8 oz container of non-fat, flavored yogurt topped with 2 tablespoons low-fat granola cereal
--Sliced apple with 1-2 teaspoons natural peanut butter
--3 cups low-fat popcorn – sprinkled with optional 2 tablespoons parmesan cheese

Bedtime Snacks for Teens

--One cup healthy cereal with skim milk
--Low-fat granola bar
--Scoop of vanilla or strawberry low-fat ice cream

Bedtime Snacks for Children

--1/2 cup low-fat vanilla pudding
--1/2 banana with 1-2 teaspoons peanut butter
--One cup skim milk with a bunch of grapes (or other fruit)

Health and Fitness Books

Protect yourself. There are many ways prescription drugs can cause trouble--getting the wrong drug because it's similar to another one, drug-drug or drug-food interactions, sensitivity to that drug, taking the wrong dose--and they all happen a lot, sometimes with catastrophic results. Everyone should have a reference book that tells them what to expect from a given drug. This is one of the best because not only is it comprehensive and easy to read, it gives you tips for using drugs, and warnings on what to watch out for, as well as lists of drugs you should not take if an alternative is available. Doctors and pharmacists do a good job but some things slip through and you need to know what to ask. This book is an inexpensive tool for those who believe their health is their own responsibility.

L-Carnitine supplementation can help prevent fatty build-up in the heart and liver (especially consumers of alcoholic beverages).

L-Carnitine is known to help increase energy, burn fat (making it excellent addition to a weight loss program), and supports heart and liver health.

L-Carnitine Deficiency Besides decreases in energy output, another factor of energy depletion is that without burning fat, it must be stored leading to a variety of health problems and weight gain.

L-Carnitine is in meats and other animal foods, so vegetarians may want to consider supplementing with L-Carnitine. This is especially important for athletes use a great deal of L-Carnitine during periods of exertion.

The targeted group of those who would most benefit from L-Carnitine supplementation are athletes, vegetarians & vegans, those who want to increase muscle strength & energy, and burn fat more efficiently, those who desire to lose weight and/or improve heart and liver health by preventing fatty buildup. L-Carnitine deficiency may also be implicated in diabetic cardiomyopathy, and seems to help people who have suffered congestive heart failure. L-Carnitine is well known to help in the treatment of angina pectoris, or heart pain (usually induced by physical stress). more info here.