Health/Fitness

healthy and delicious bedtime snacks for a Good night's sleep

Generally speaking, it helps to incorporate more fresh and organic products into your everyday diet. By eating enough nutritious food throughout the day. You'll be less likely to wake up from hunger pangs. Unfortunately some believe that bedtime snacks are bad for you because they can contribute to weight gain. However, having a bite to eat before going to bed can actually be beneficial for you. You just have to know the right kinds of food to consume.

Certain food such as turkey and fatty fish can certainly help you rest better. But they may not be the best food to prep or eat right before sleeping .

Instead it's best  to go with something lighter. With that in mind, here are some healthy and delicious snacks you can try before turning in for the night:

• Cottage Cheese

Cottage cheese is the perfect bedtime snack because it contains lots of slow-digesting casein

lots of slow- digesting casein proteins. These proteins are responsible for distributing amino acids to your muscle tissues throughout the day.

What's more, cottage cheese contains lots of tryptophan, an amino acid that naturally induces sleep in the body by aiding in serotonin production.

Before going  to  bed , half a cup to  a cup  of cottage cheese should  do. For a sweet treat, try pairing cottage cheese with raspberries which are high in melatonin. You could also add a tablespoon of almond butter instead, which should keep you full throughout the night. If you can't find cottage cheese in stores, most other types of cheese have also seen found to contribute to improved sleep quality. 

• Almonds

Almonds are a great source of healthy nutrients that can help you rest better at night. One ounce of this kind of nut contains 14 percent of your daily needs for phosphorus, a mineral that plays a role in managing your body's energy reserves. They also contain melatonin, a hormone that helps your body know when it's time to sleep, wake and eat.

Additionally, almonds contain high levels of magnesium, containing 19% of your daily needs in just one ounce. 

This mineral can help reduce inflammation as well as reduce cortisol, a stress hormone that is known to interrupt sleep.

• Walnuts

 With over  19 vitamin and minerals, it's no wonder why walnuts are such a popular nutritious snack. Like almonds, walnuts contain high amount of phosphorus, magnesium, manganese and melatonin.

Walnuts are also great source of  alpha-linolenic acid(ALA), an omega-3 fatty acid. The human body converts the ALA into docosahexaenoic acid(DHA), which produces more of the sleep-enhancing brain chemical called serotonin.

For best results, try snacking on a handful of walnuts in the evening.