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Struggle sleeping? Try these mood boosting snacks. B Well CBD has looked at a seedlist of healthy snacks to eat before bed that can help people have a better night’s sleep whilst also boosting their mood.

Almonds

Being a source of melatonin and magnesium, almonds are filled with sleep-enhancing minerals that will help your body prepare for a night of rest. Eating around a handful before you head off to bed will send signals to your body and help regulate your internal body clock, making a great addition to your evening routine if you’re looking to improve your quality of sleep.

Turkey

You may or may have not noticed that you feel tired after tucking into a turkey dinner and this comes down to tryptophan, an amino acid which increases the production of melatonin. This alongside the high quantities of protein means it is great for encouraging sleepiness, helping you drift off into a better doze if you enjoy some turkey before hitting the hay.

Chamomile tea

Many of us enjoy a cuppa in the evening as it is, enjoying the warming effects as we wind down after a busy day. Try switching out your regular tea for a chamomile tea, improving your overall sleep quality as you embrace the antioxidants which bind to the receptors in your brain that reduce insomnia and promote sleepiness.

Kiwi

If you find yourself tossing and turning when you try to get to sleep, kiwi fruit could be the answer you’ve been looking for. Containing serotonin which helps curb appetite and promote relaxation, results show people have experienced a longer and better sleep. It is recommended to eat two peeled kiwis, being a light yet satisfying pre-bed snack that only contains 93 calories and is brimming with vitamin C.

Dark Chocolate

On those days when you simply need a little pick me up, nibbling on dark chocolate can make all the difference. Although it contains caffeine and theobromine which are not linked to sleep quality, dark chocolate contains a high quantity of joy-inducing compounds which can boost your mood in an instant. By having a positive impact on your mood, your body is more likely to unwind as you minimise stress, plus it helps that the flavour is delicious!

Pistachios

Tucking into a handful of shelled pistachios in the evening is shown to help you drift off. Containing a higher quantity of melatonin than most other nuts, the powerful food helps promote sleep so you can look forward to a restful night. Containing around 160 calories and being a great snack to enjoy, pistachios are a great natural alternative to many dietary supplements.

Goji Berries

Brimming with antioxidants, the superfood offers a whole range of benefits to the body, boosting your immune system, reducing inflammation and improving sleep quality. Eating around 40 grams of goji berries as a snack can go a long way, being high in vitamin A and C and again being a great source of melatonin.

Yoghurt

Dairy products are a good choice of pre-bed snack if you struggle to get good quality shut eye. Greek yoghurt is the most effective, being rich in protein, calcium and amino acids which are needed to make melatonin. The high tryptophan content is converted into serotonin by the body, creating mood boosting effects which set you up for a great night.

Pumpkin Seeds

Pumpkin seeds are rich in magnesium and tryptophan, prompting the production of melatonin which is great for supporting you when it comes to bedtime. A one ounce serving has around 146 calories and for best results, nibble your pumpkin seeds with carbs such as raisins or an apple to not only maximise the impact, but to create a delicious snack filled with goodness.

Edamame

Whether you buy fresh, frozen or dry-roasted edamame, enjoy it your way and reap the benefits of high protein plus notable amounts of powerful amino acid, tryptophan. To prompt the brain to produce melatonin, pair the edamame with carbs, helping settle the body for a night of rest and keeping you fuller for longer.