The Scientific Insomniac Snack

The Scientific Insomniac Snack® is supplement-free and tastes terrific! No gimmicky, pricey ingredients or complicated preparation. Perfect for all seasons, made from foods shown to regulate sleep.

I embrace the TSIS (The Scientific Insomniac Snack, by the way) Parfait, as provided below, but you can deliver the base ingredients in a plethora of delicious vehicles. Like my ABB post (almond butter and blackberries,) this is more of an idea than a rigid recipe.

Basic Components

• Fresh or frozen tart cherries
• Unseasoned walnuts (raw is best, but those can be pricey and hard to find.)

“The Science:” ha! Science is always changing as new research/results emerge, but studies have consistently shown the sleep-promoting benefits of cherries and walnuts. Tart cherries contain 1.5 mg (milligrams) of melatonin per cup, while walnuts offer about 3. This equates to roughly 4.5 (up to 5, down to 3.5) milligrams of the vital sleep hormone! Cherries also provide high amounts of tryptophan, a beautiful amino acid responsible for the drowsiness you may feel after eating a turkey sandwich.

Sources: AARP Health, Sleep Foundation, Natural Medicine Journal

Two personal professionals, my former dietitian, and a holistic LNP, both tossed cherries at me to help at bedtime. I am prone to racing thoughts and sudden bouts of midnight energy. Unless it’s your job, nobody needs to jump out of bed and do burpees at 1 a.m. Sometimes, I get more exercise in my sleep than during the day!

If I eat the TSIS snack (so, cherries and walnuts) two 1-2 hours before I hit the sack, my eyes are drooping by the time I brush my teeth. For digestive purposes, it is preferable to consume a substantial snack at least 2 hours pre-snooze. I aim for 3 unless THIS TSIS parfait is on the menu;)

The Scientific Insomniac Snack Bowl/Parfait (Research-Backed & Dessert-Like!)

• 1/2 cup (4 oz. or 110g) of dairy-free yogurt*
• 1/2 teaspoon almond extract**
• 1/2 scoop vanilla protein powder: optional
• 1 cup frozen pitted cherries, thawed and quartered
• 2 tablespoons chopped walnuts

1. Mix the yogurt, optional protein powder, and almond extract. It’ll smell like birthday cake!
2. Add the cherries and half the walnuts. Stir, taste, and add sweetener if no protein powder or additional sugar.
3. Top with the remaining walnuts and spoon up!

*I love Kitehill unsweetened vanilla almond milk protein yogurt (phew, what a mouthful. Er, typing load.) Forager cashew yogurt and Cocojune are also some great brands. Homemade soyghurt and blended silken tofu are my favorite economical options.

**Almond extract is a crucial flavor compliment! While memorable on its own, this bowl simply isn’t the same without beloved almond essence. You can purchase alcohol-free and sugar-free if those are issues.

Nutrition Facts: 310 calories | 30g carbs (5g fiber) | 12g fat (.8g saturated) | 17g protein USING Kitehill soyghurt

So, try it out and see how you sleep! Tell me about your dreams down below (I’m kidding.)

Best Dishes,

The Hippie Happy Foodist™