Awesome work !
Here is the final challenge for you!
If you feel like you need a little something later in the evening, try these:
Walnuts
High in melatonin, they're the perfect night time snack. They're also rather high in fat, so stick with one handful.
Banana smoothie with skim milk
This one's great because it contains two of the best sleep-inducing foods, bananas and milk, together. Plus, you'll be getting a good dose of vitamin d and calcium.
Cheese on toast
According to a study in the British Journal of Nutrition, cheese is rich in casein proteins, which, when eaten 30 minutes before bed have been found to improve your metabolism the next day.
Small bowl of cereal
We're used to eating cereal when waking up, but because of the combination of carbohydrates and milk, this can also work as a bedtime snack.
Cherries
Cherries, particularly the sour kind, are very high in melatonin. And being a fruit, they're light and easily digestible, making them the perfect bedtime snack.
Bowl of jasmine rice
Jasmine rice is high on the glycemic index, so a bowl of rice speeds up the production of tryptophan, and helps you fall asleep much sooner. Top it with a bit of natural yoghurt for some extra melatonin.
