🔴A Bowl of Cereal Put down the Count Chocula—all that sugar might leave you too wired to sleep (and also give you a stomach ache). We're talking about the whole-grain, complex carb kind (think oatmeal or corn or bran flakes) that's easy to digest and gives you 200 calories or less per bowl, says Brill. Pour in a little milk for extra tryptophan and protein.
🔴Nonfat Greek Yogurt For about 100 to 150 calories, you get the relaxing powers of tryptophan from the dairy, as well as satisfying protein, says Brill. Plus, yogurt can help calm your stomach, so you're less likely to wake up with heartburn or indigestion and instead can score a good night's rest.
🔴Two Slices of White-Meat Turkey Turkey is loaded with sleep-inducing tryptophan (no wonder you're so sleepy after those massive holiday dinners, right?) and low-fat, high-quality protein, says Brill. A few slices won't run you more than 100 calories.
🔴An Apple with a Spoonful of Peanut Butter Apples have lots of fiber and a satisfying crunch. "The protein in the peanut or almond butter also fills you up without feeling heavy in your stomach," says Brill.
🔴Pudding Cup We're totally loving this one—the creamy chocolate pudding goes down easy, but it doesn't contain the fat that can sit in your belly like a rock all night. One single-serve pack racks up about 90 calories.
🔴Baby Carrots Super-nutritious with lots of crunch, these little orange guys will fill you up long enough so you doze off, says Brill. And all for four fat-free calories per carrot.
🔴A Banana Not only are bananas loaded with satiating fiber and relaxing tryptophan (for only about 100 calories each), but they're the perfect late-night nosh if you've already cleaned up your kitchen. You won't leave behind any dishes or utensils to wash!
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