Healthy Humpday – Bedtime Snack

It’s National Sleep Awareness Week, March 2-8, and did you know that not only your dinner choices, but your choice of a bedtime snack can affect the quality of the sleep you get? The National Sleep Foundation suggests that you look for a bedtime snack that has both protein and carbohydrates. The carbohydrates and the tryptophan together will help release insulin that will in turn help serotonin and melotonin get to the right places and levels to help you sleep. Soon, you’ll be off in dreamland!

Whole Foods was kind enough to provide suggestions in an article posted a couple years ago that combine both the protein and the carbohydrates to help you catch a few extra winks and blinks in the middle of the night. Everyone feels better after a good nights’ rest. Their suggestions included almonds, sour cherries, bananas, edamame, oatmeal, yogurt, and tea.

We thought, before bedtime tonight, skip the sugary soda and bag of chips and opt instead for a yogurt banana parfait. Healthy and helpful to help you sleep better tonight!

bedtime snack ingredients dr timothy j kitzmiller dentist milford oh


  • 1, 6-oz container of lowfat Greek yogurt
  • 1 banana, sliced
  • Small handful of slivered almonds
  • Reduced sugar cranberries (Craisins)

Let’s Make a Snack!

  1. Layer the yogurt, banana, almonds, and dried cherry/cranberries in a short glass or parfait glass.
  2. Enjoy!

bedtime snack dr timothy j kitzmiller dentist milford oh

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Timothy J. Kitzmiller, DDS
Dr. Kitzmiller and his team provide outstanding dental services for their patients, including cosmetic dentistry, dental implants, and sleep apnea treatment! Call our Milford office today if you are in the Cincinnati area, including Loveland, OH!
5722 Signal Hill Ct, Ste A
Milford, OH 45150
Call: 513-248-8848513-248-8848