Start with avocado and cottage cheese. This combination balances fat and protein, making it a good before-bed choice, according to O'Brien.
Women's Health recommends keeping almonds on hand. Almonds (including almond butter) contain fat, fiber, protein, magnesium, and tryptophan, which naturally decrease cortisol and regulate blood sugar. Lower cortisol levels help you fall asleep sooner.
"Cherry tomatoes have low amounts of carbohydrates, plus [they] provide minerals and vitamins," O'Brien adds. Mozzarella slices provide protein to decrease sleep-related blood sugar swings.
Chia pudding is a great source of protein and omega-3s. "You can sweeten it with some vanilla essence and a small amount of berries for taste," O'Brien adds.
Cottage cheese is abundant in protein, while carrot sticks provide fiber and minerals without raising blood sugar.
Women's Health says eggs include B6, melatonin, tryptophan, and blood-sugar-balancing protein. Their combined efforts encourage a good sleep.
Fresh berries lend sweetness to Greek yogurt, a protein-packed bedtime snack. "Berries are one of the lowest Glycemic Index fruits (meaning they will not spike your blood sugar high)," says O'Brien.
Hummus is a wonderful protein and fiber source that goes well with carrot sticks, cucumber slices, celery, and more.
Those who enjoy breakfast should try oatmeal. Oats contain calcium and magnesium, which help you sleep and control your blood sugar.
Do you have whole wheat bread in the kitchen? Avocado, hummus, and peanut butter are healthful fats. Peanut butter is rich in serotonin, which helps people relax and sleep.