According to an article byJoy Bauer Nutrition, the following bedtime snacks can create feelings of calm and sleepiness. Seefull article.
The article suggests the snacks to be “no more than 200 calories and should be eaten at least 30 minutes prior to bed”
For Adults- 6-8 oz container of non-fat, flavored yogurt topped with 2 tablespoons low-fat granola cereal- Sliced apple with 1-2 teaspoons natural peanut butter- 3 cups low-fat popcorn – sprinkled with optional 2 tablespoons parmesan cheese
For Teens- One cup healthy cereal with skim milk- Low-fat granola bar- Scoop of vanilla or strawberry low-fat ice cream
For Children–1/2 cup low-fat vanilla pudding–1/2 banana with 1-2 teaspoons peanut butter–One cup skim milk with a bunch of grapes (or other fruit)