Our brain needs the amino acid tryptophan in order to synthesize serotonin, the neurotransmitter responsible for making us calm and zen at the end of the afternoon. Tryptophan is also necessary for our brain to synthesize melatonin, essential for a good night’s sleep.
So here are a few foods rich in tryptophan which you should be eating with your 4 o’clock snack: Pumpkin seeds, sesame seeds, flax seeds, walnuts, almonds, cashew nuts, cheddar cheese, oats, bananas, dark chocolate (min. 70% cacao) and cottage cheese.
Remember, having a snack around 4 o’clock is not just for children, it’s important for adults as well!
For dinner, avoid eating meat as it reduces the effectiveness of the tryptophan that you have eaten. Fill your plate with complex carbs such as quinoa, whole-grain pasta and full grain rice as well as pulses (lentils, chickpeas etc.) and lots of vegetables.