One of the best night-time snacks is a peanut butter sandwich – because it’s the perfect combination of protein and carbs to induce sleepiness.
Here’s how: Peanut butter contains tryptophan – an amino acid that releases serotonin to calm the brain. Adding carbohydrates into the mix makes this amino acid more available to the brain and releases insulin – which in turn helps transport tryptophan across the blood-brain barrier.
Having peanut butter before bed will make you feel full and ready to sleep … but of course it’s all about moderation.
Healthy ways to eat peanut butter as a bedtime snack:
- Take half of a banana, spread peanut butter on it, and then sprinkle chopped nuts, raisins, or shredded coconut on top of it.
- Dip tart apple slices in sweet peanut butter for a great flavor combination.
- Spread peanut butter on whole wheat crackers/reduced-salt saltine crackers.
- Spread peanut butter on celery sticks, and top it with raisins, nuts, or fruits chunks.
- Spread it on whole grain toast or bread.
- Make a PB&J using whole grain bread and honey, raisins, pears, or apples instead of jelly.
- Combine one or two tablespoons of peanut butter with oatmeal/yogurt.
You should eat your peanut butter snack of choice one hour before bed – that’s how long it takes the tryptophan to reach your brain. For peanut butter lovers, what more could you ask for than experimenting with new variations of your favorite snack before bed. The good life!