You don’t need expensive protein powder to make a protein smoothie. Try mixing 1 cup of low-fat milk with 2/3 cup of frozen pineapple and you’ll end up with a protein-packed smoothie. The tryptophan in the milk will also help you sleep.
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Goji berries may not be very common but they’re a great snack to have before bed. The berries are a red-orange color and taste similar to a cranberry but with more herbal notes. The berries are packed with antioxidants but they also contain a fair amount of melatonin, with can help you sleep.
You can grab a handful of goji berries and eat them fresh, but you can also find dried goji berries that are similar to raisins or drink a goji berry juice.