This month we are discussing how to improve sleep. Eating protein before bed can help with nightmares, night terrors and night waking.
But what kind of protein and how much?
If we look at the Optimizing Brains Chart (page 2), we see that 3 ounces (about the size of a deck of cards) of any kind of meat or fish is about 20 grams of protein, which is roughly what a person can absorb and muscle can use in an hour.
For sleep we may not need that much. I suggest starting with 2 ounces (not quite a deck of cards), or 10-12 grams of meat or fish protein. I usually just have people have meat without anything else. For vegetarian sources, 2 tablespoons of nut butter, or ½ cup of quinoa or cottage cheese often does the trick.