What we eat (especially in the hours prior to bedtime) can make a difference in the way we sleep. Kids who eat too many sugary foods tend to have more difficulty sleeping. Try making this simple snack with your kids at home. It has all the right ingredients for a snack that won’t keep the family awake past bedtime.

RED ANT RAFTS

• Whole Grain Crackers
• Nut Butter (Peanut or Almond) – try to use unsweetened nut butter if possible
• A Handful of Dried Tart Cherries

Spread a thin layer of nut butter on a cracker. Have your child arrange the tart cherries on the cracker pretending they are red ants about to embark on a journey by raft. This activity can go on quite some time depending on the age of the child. You can count the “ants” with your toddler. All ages will enjoy creating a story about the travels of these adventurous red ants.

Why these ingredients make for a good snack for sleep: The nut butter contains tryptophan which is an essential amino acid that the brain converts to serotonin which is then converted to melatonin. Melatonin is a natural hormone produced by your brain—it triggers sleepiness. The whole grain provides a complex carbohydrate to assist the brain in absorbing the tryptophan. The tart cherries are higher in melatonin than any other food and ready to aid in falling asleep.