Changing what you eat at night may help you get better sleep. Portion controlled high-carbohydrate
snacks boost levels of the brain’s sleep chemical serotonin without
overloading your digestive system.
For better sleep, try eating one of the following an hour before bed. (Those with blood
sugar control issues should check with their physicians first.) 25-35 grams of carbohydrate
eaten without much protein can have a mood-boosting or sleepiness-enhancing effect.
This is not recommended for diabetics, as the carbs alone may spike blood sugars.
• ½ Cup cooked oatmeal mixed with small apple chopped up
• Two slices Ezekiel Sprouted Wheat® or whole wheat bread w/ ½ T jam
• ¾ Cup Kashi Heart to Heart Honey Toasted Oat Cereal®
• 2 biscuits Barbara’s Shredded Wheat Cereal®
• 1¼ Cup Cheerios®
• One Matthew’s® Whole Wheat English muffin w/ 1 T Kimes® Apple Butter
• 1 -2 Brown rice cakes with jam
• Half of a Vermont Bread Company® whole-wheat English muffin or whole wheat
mini-bagel with 2 tsp apple butter or 1 tsp honey
• Two cups of air-popped popcorn
• 1.5 frozen whole-wheat waffle, toasted, with 1 tsp maple syrup
• Half a cup of whole wheat pasta topped with ¼ cup marinara sauce
• 5-ounce of baked potato topped with salsa
• 3 Akmak® crackers and 16 grapes
• 1 T fruit spread on 3 Wasa® crackers
© 2018 Tricia Silverman Wellness www.triciasilverman.com