If you"re having actually trouble winding down at night, head for the kitchen before you reach because that the medicine cabinet. Some foods can aid you acquire a better night"s sleep — and also fortunately for every one of the PB&J addicts out there, peanut butter is just one of them. Why? Peanuts includes tryptophan, the very same amino mountain that"s in turkey — and also we all know how exhausted we are after that large Thanksgiving dinner. That"s why a small peanut butter ~ above toast is the perfect bedtime snack (per Northwestern Medicine). The mind actually counter tryptophan into melatonin — which together many civilization know, is easily accessible to buy in supplement form to aid you fall asleep — and the feel-good neurotransmitter serotonin (via Healthline).

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To obtain the maximum affect of the tryptophan in peanut butter, go for a timeless peanut butter and jelly sandwich, or at least, half of one. That"s because carbohydrates do tryptophan much more available to the brain (per VeryWellFit). You can pick whole serial bread and no-sugar-added jam because that a wholesome, healthy, pre-sleep sammie. 


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As if a an ext restful night"s sleep weren"t incentive sufficient to reap PB before bed, here"s another good reason to do peanut butter component of your bedtime ritual: the protein in it helps repair her muscles. There are micronutrients in this nut butter that regenerate muscles, encourage muscle building, and also prevent muscle malfunction (via Foodspring). Plus, since peanut butter bring away a long time come digest, that fuels your recovery all night long, according to fitness blogger Sixpack Smackdown.

If you"re worried the peanut butter is as well caloric that a snack to enjoy prior to bed, save in mind that indulging in this pour it until it is full treat may mean that when your head hits the pillow, you will be done eating because that the night, and you might even find yourself yearn a smaller breakfast the complying with morning. That"s since peanut butter will save late night food cravings in ~ bay and also sugar level in check (per Cooking Light). So when 3 a.m. Rolls around, you"ll be fast asleep with a to solve tummy, no roaming the cupboards because that cookies. You don"t need to eat the whole jar, either. A tablespoon of peanut butter has 94 calorie (via FatSecret), and you deserve to pair it v apple slices rather of bread if you"re concerned about calorie intake.