6 Healthy Dinners to Sleep Better

March 4, 2019
If it's hard for you to sleep at night and you tend to wake up after not sleeping well, we suggest that you try to include foods with relaxing properties in your dinner, before resorting to natural remedies or medication.

In this article, we will suggest some simple, delicious and healthy dinners that will help you fight insomnia naturally and healthily.

Healthy dinners for a better sleep

Lettuce Soup

Lettuce, that common food in any healthy diet, has important relaxing effects on your body. However, many people do not want to eat it at night because if they don’t chew it well, it tends to cause indigestion. For that reason and in order to benefit from it at dinner, we suggest a slightly uncommon recipe: lettuce soup.

Proceed like any leafy green vegetable, such as algae or spinach. You can combine it with a little bit of potato or oats to give it a creamier texture.

Interestingly enough, you can also make lettuce infusions and drink them before going to bed.

A bowl of lettuce soup

Oat and pumpkin soup

In the recipe above, we suggested adding oats to your soup. This grain is not only very nutritious but also helps you regulate your nervous system. It contains a substance called avenin, which has sedative properties. Oats are also rich in B vitamins, magnesium and Omega 3 fatty acids.

We suggest combining them with pumpkin in this simple recipe, a vegetable that will help you keep your glucose levels regular for several hours, which will contribute to continuous rest.

You can make a stir-fry with a little bit of oil and add pieces of pumpkin and any other vegetables. Boil it with oats for 15 minutes.

Also read:

Try These Three Pumpkin Seed Recipes

Baked apple with cinnamon and walnuts

The best way to keep the doctor away is by eating an apple a day. If you cannot do it during the day, nighttime is a good time to eat this fruit. Furthermore, it’s not suggested to eat other fruits because they make sleep difficult due to their acidity or sweetness.

Apple is a neutral and beneficial fruit for the liver, which is why we can include it in any other meal throughout the day.

We recommend this traditional recipe to serve it at dinner:

  1. Peel it (or leave the skin on if it’s organic) and dip it in cinnamon, a spice that is digestive and relaxing.
  2. You can also add a little bit of cane or honey, on top.
  3. Bake it for 20 minutes.
  4. When it’s ready, serve it with walnuts or a little bit of yogurt.
Peeled apple

Lamb’s lettuce and goat cheese salad

Lamb’s lettuce is more and more popular and is an alternative and complement to lettuce. It’s a very depurative and relaxing vegetable, with a slightly spicy taste, that will make your salad different.

You can accompany this salad with fresh goat cheese. Dairy products facilitate drowsiness, and goat cheese is more digestive than cow cheese.

You can also put pumpkin seeds in this salad because they’re rich in zinc, a mineral that helps minimize stress.

Goat cheese and spinach salad

Wild asparagus and turkey

Here’s a delicious, quick and simple recipe that will help you sleep better thanks to its tryptophan content from its two ingredients. This amino acid fights stress and brings you to a state of relaxation and a good mood.

You can grill wild asparagus and wrap it in turkey, a light ingredient that’s rich in protein.

Baked banana and cottage cheese

This is another example of healthy and relaxing dinners, but we recommend it only for those who eat dinner early or exercise regularly because it’s a little more nutritious than the ones we’ve discussed so far.

Banana contains melatonin, tryptophan and magnesium, three essential nutrients for a good rest while cottage cheese is rich in calcium, protein and tryptophan.

Also read:

6 Benefits of Green Bananas that You Probably Don’t Know About

Bake the banana for 20 minutes and then add the cottage cheese. You can sweeten this dish with a little bit of honey.

Images courtesy of hashinjutsu, torbakhopper, Chris Campbell and Richard Scoop.

Peuhkuri, K., Sihvola, N., & Korpela, R. (2012). Diet promotes sleep duration and quality. Nutrition Research. https://doi.org/10.1016/j.nutres.2012.03.009

St-Onge, M.-P., Mikic, A., & Pietrolungo, C. E. (2016). Effects of Diet on Sleep Quality. Advances in Nutrition. https://doi.org/10.3945/an.116.012336