One of the most considerable sedatives is the tryptophan. This is composed of amino acid that is rich of proteins that comes from the plants and animals. The trytophan is one of the ingredients that needs in our body to have serotonin. This is a neurotransmitter that make you calm and sleep.
One of the trick in this, is the food that we eat is full of trytophan with carbohydrates. The serotonin producing bedtime snaks should not be more than 200 calories, at least 30 minutes before going to sleep.
Bedtime snacks for the matured people:(hamtong)
6-8 oz container of non-fat flavored yogurt, add 2 tablespoon of granule cereal.
And 3 cups of low fat popcorn and you can add 2 tablespoon of parmesan cheese.
Bedtime snacks for teens:
One glass of healthy cereal with skim milk.
Scoop of vanilla or strawberry low-fat ice cream. (hmm. yummy)