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Geisinger becomes the first member of Risant Health

By Jeanne Laktash

How you slept last night sets the tone for the whole day. Good slumber? You feel like you can take on the world. Bad one? Might hit the snooze button a time or two. But there’s an easy — and surprising — way to get better Zzzs.

A young woman looks for a healthy late-night snack in the refrigerator.

If you’re looking for more rest (and aren’t we all?), try munching on these foods before bed. Each has a few secret sleep-boosting superpowers:

  • Nuts
    Melatonin and magnesium

  • Oatmeal
    Tryptophan, which your brain converts to serotonin

  • Dairy
    Calcium and tryptophan

  • Kiwi
    High levels of serotonin

  • White rice
    High glycemic index (so eat in moderation)

  • Bananas
    Magnesium and tryptophan

  • Chamomile tea
    Antioxidants like flavones and apigenin

Another way to get a better snooze?

Avoid caffeine, alcohol and rich, fatty or spicy foods for at least an hour or two before turning in for the evening.

Feeling snacky?

With a satisfying crunch and unforgettable flavor, this almond recipe is a great evening snack. Best of all, it’ll send you off to dreamland.

Yogurt banana split

For an evening nosh, try this dreamy, creamy banana split. The Greek yogurt, banana and nuts all promote healthy sleep.


  • 1 banana
  • ½ cup nonfat Greek vanilla yogurt
  • ½ cup berries
  • ½ teaspoon raw honey
  • 1 tablespoon chopped walnuts (optional)


Slice banana lengthwise and place in bowl. Top with yogurt and berries. Drizzle honey and sprinkle nuts (if using) over the top. Eat up and conk out.

A healthy and delicious yogurt banana split.

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