Sleep deprivation is a complaint for many professional women over 40. All the stressful days and our constant dependency with technology.  These alone can create a difficult environment for getting a quality sleep. At this point, you may even feel the need to reach for your trusted bedside sleep aid to try and knock et your beauty rest to wake up looking and feeling chic.

Eating a light snack about an hour before bedtime can be really helpful with preparing your body to sleep

The key word here of course, is a light snack. This is the meal that should consist mostly of carbohydrates and something called tryptophans. What that is is an essential amino acid in your body which means that you can’t produce it on your own; it must be part of your diet.

As such, it acts as  building blocks for protein biosynthesis, and is found very plentiful in certain foods like turkey, oats, dried dates, milk, yogurt, cottage cheese, eggs, fish, sesame, chickpeas, corn, chocolate, pumpkin and sunflower seeds, walnuts, peanuts, etc.


So your sleep aid snack should have a little of both carbs and tryptophan from proteins because both of these ingredients can boost your serotonin levels which naturally helps the body sleep. An example of this might be oatmeal with some alternative milk and walnuts. Which would qualify as having both combinations of the aforementioned ingredients.

Kashi – Go Lean Crunch on of my favorite cereal with rice milk added contains no high-fructose corn syrups a naturally sweetened. Multi-grain cluster cereal with 9 grams of protein and 8 grams of fiber per serving. If you are not the typical cereal and milk personal then try eating some delicious natural Greek yogurt which is about half carbs and half proteins combined. Just remember that eating cereal everyday is not to be substituted for whole foods that are not served in a box.

Adding some bananas or putting bananas on some nut butter and warm toast is another alternative because they contain tryptophan, melatonin, magnesium, and serotonin which all combine to act as natural nerve and muscle relaxants. And finally, just in case cold food doesn’t sit well with you try a little bit of warmed up hummus with pita, for a warm snack that has the same components of protein and carbohydrates.


Lavender is a therapeutic and natural relaxant and has been used to treat a variety of complaints including various issues related to sleep difficulties. It is one of my most used natural remedies for calming your nerves and easing you into a sound sleep. I create customized herbal liquid tonics for internal use with my clients who suffer from problems of relaxation or sleep deprivation.

You can prepare for a blissful nights sleep by adding in a few drops of lavender essential oil into a deep, warm bath. You an also add a few drops of lavender essential oil on your sheets or place a small bag of crushed lavender flowers under the pillow to help you drift off to sleep. To relieve certain conditions that could inhibit restful sleep patterns like stress, anxiety or head aches dab your pulse points such as your temples and wrist with a couple of drops of lavender oil.

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