August 20, 2013
Getting a good night’s sleep is not only imperative to help you be more productive the following day, but also to lead to a higher level of health. The food consumed every day plays a large role in how well the body is able to settle down to sleep. Following are 14 unique meals that ensure a better night’s sleep.
When it comes to selecting a meal, oatmeal offers up melatonin, which can quickly induce sleep. To make the meal a little more hearty, add honey, flax seeds, or almonds – all of which have ways to relax the muscles and bring sleep on a little faster.
Adding toast to any meal is going to improve sleep. Whole-wheat bread is considered to be the best bread to pop into the toaster because of its tryptophan content.
One of the best ways to sleep better at night is to make sure the stomach isn’t doing a lot of extra work. A smaller, easier-to-digest meal such as a quiche is optimal.
Frittata, a large omelet-style meal, is filled with amino acids that the body converts into serotonin, which relaxes the brain so that rest will soon follow.
What might sound like a snack can become a favorite meal. Chickpeas contain high levels of B6 and are a great source of protein without causing havoc on the digestive system. Mash up the chickpeas with garlic and other ingredients to form a hummus and serve with pita chips or even raw vegetables such as squash or carrots.
A great before-bedtime meal is a yogurt parfait. A low-fat yogurt topped with granola is a recipe for sleep success.
If chili is too spicy, it will not help you sleep at night. Instead, it will actually keep you up, Fill the chili with a number of lentils and beans to produce a big pot of tryptophan.
High-carb foods with low amounts of protein can help settle the stomach and induce sleep faster than other meals. Grab some pasta and toss it with some vegetables like zucchini and squash in place of fattier foods like sausage or meatballs.
Many fruits and vegetables have a calming effect on the body. Slice sweet potatoes, squash, mushrooms and even tomatoes, and put them a skewer to ensure the Sandman comes quickly.
Create a meal with tofu – whether it's a burger, a stir-fry or anything else. Since it isn’t as high in protein, it will make it easier to get a good night’s sleep.
It’s no surprise that turkey is a great meal to induce sleep. Whether it's roasted, stuffed, in a casserole or cooked in a variety of other culinary ways. The high levels of tryptophan will bring on the ZZZs in no time at all.
Seafood and dairy work together to form a good combination to achieve a good night’s sleep. It will help relax muscles and, most importantly, reduce the gas production in the stomach so that there are no midnight rumblings.
Halibut can be broiled, steamed, grilled or sautéed with vegetables. It is high in B6, a necessary vitamin to make melatonin. The high levels of melatonin will in turn cause sleep, especially when combined with darkness.
Bananas are known for high levels of serotonin and magnesium, which can relax the muscles and put you to sleep. A banana-cream pie is a great way to enjoy this fruit.
Once you have had a great meal to sleep better, what kind of bedding do you enjoy crawling into?
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