Experts always tell you not to eat at night. However, when you have insomnia, you are willing to try anything. In my last Insomnia Fix article, posted yesterday, I recommended adding tryptophan rich foods into your diet. Why? Tryptophan is a precursor to melatonin. Everyone knows the sleepy effect a big Thanksgiving dinner has on our body. That’s due to the tryptophan rich foods in the dinner, such as sweet potato and turkey. Below is a chart from Dr. Axe, which details some of the top tryptophan rich foods.
In today’s post, I’ve looked for recipes that use at least one of these foods. In some cases, more than one is used in the recipe. In most cases, you can add nuts or seeds to boost levels of melatonin. As a reminder here are some seeds/nuts rich melatonin.
- Walnuts
- Almonds
- pumpkin seeds
- sunflower seeds
- flax seeds
Banana-Yogurt Smoothie
Know Your Produce
This couldn’t be easier! Some fresh or frozen banana and some yogurt, with a hint of vanilla extract. Add some almonds or almond butter for a dose of melatonin.
With bananas, sweet potatoes and almond butter, this one is the perfect bedtime snack!
Oatmeal at night? YES! It’s high in both melatonin and tryptophan! Using greek yogurt instead of milk and adding banana and nuts makes it a nighttime powerhouse! Make it your own, and an even better nighttime snack by adding melatonin rich seeds.
This recipe uses two tryptophan rich foods eggs and salmon. These make ahead treats are perfect for a quick snack. Sprinkle the tops with some finely chopped seeds for a boost of melatonin.
Chicken Muffins With Hidden Veggies
With chicken and almond flour, these are wonderful
for a quick, make-ahead nighttime snack!
The Purple Almond Kitchen 
3 responses to “Insomnia Fix ~ Recipes: 5 Tryptophan Rich Snack Recipes to Help you Sleep”
Reblogged this on Purple Almond Wellness and commented:
Here is my latest post from my recipe site: The Purple Almond Wellness Kitchen
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How close to bedtime do you eat these or do you eat it right at bedtime?
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You can eat them any time before bed, as part of a healthy bedtime routine. Start with an hour before bed. Experiment with times. Everyone will be different due to different biochemistry. Remember, these alone won’t help if you’re bedtime routine is poor or if you’re drinking caffeine in the evening.
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