1.Turkey has the highest levels of tryptophan. Chicken, seafood and soybeans are close seconds. Soothing snacks: a slice of turkey and a few avocado cubes, rolled up in a lettuce leaf; a small bowl of beans plus a couple of grilled shrimp.
2. Yogurt and other dairy products are also rich in sleep-prompting tryptophan. Soothing snacks: a blueberry and flax seed smoothie; a small bowl of yogurt with chopped walnuts and strawberries; a few whole-grain crackers spread with soft goat cheese.
3. Almonds and other nuts and seeds are rich in both tryptophan and nerve-calming magnesium. Soothing snacks: half an apple cut into wedges and spread with almond butter; a small dish of blackberries sprinkled with chopped cashews.
4. Beans and soy are high in B vitamins and magnesium, as well as tryptophan. Soothing snacks: a small dish of hummus with red pepper strips and celery for dipping; a quarter cup of black beans with a slice of avocado.
5. Spinach and other leafy greens like chard, kale and collards, are loaded with both magnesium and B vitamins. Soothing snacks: a small bowl of chopped kale with feta cheese and almonds; a handful of spinach with turkey cubes.
What foods help you snooze? I’d love to hear about your favorites. Please post your comments below, and may all your dreams be sweet.