If it’s hard for you to sleep at night and you tend to wake up after not sleeping well, we suggest that before you resort to natural remedies or medication, try to include foods with relaxing properties in your dinner.
In this article, we will suggest some simple, delicious and healthy dinners that will help you fight insomnia naturally and healthily.
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, like 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 a little before going to bed.
Oat and Pumpkin Soup
In the recipe above, we suggested oats to add 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 it 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.
Baked Apple with Cinnamon and Walnuts
The best way to keep the doctor away is by eating an apple a day, as the saying goes. If you cannot do it during the day, nighttime is a good time to eat this fruit. Alternatively, it is not suggested to eat other fruit because they make sleep difficult because of 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:
- Peel it (or leave the skin on if it is organic) and dip it in cinnamon, a spice that is digestive and relaxing.
- You can also add a little bit of cane or bee honey, on top.
- Bake it for 20 minutes.
- When it is ready, serve it with walnuts or a little bit of yogurt.
Lamb’s Lettuce and Goat Cheese Salad
Lamb’s lettuce is more and more popular and is an alternative and complement to lettuce. It is 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 are rich in zinc, a mineral that helps minimize stress.
Wild Asparagus and Turkey
Here is a delicious, quick, and simple recipe that will help you to sleep better thanks to its content in tryptophan 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 is rich in protein.
Baked Banana and Cottage Cheese
This dinner is also very relaxing, but we recommend it only for those who eat dinner early or who have exercises because it is a little more nutritious than the ones above.
Banana contains melatonin, tryptophan, and magnesium, three essential nutrients for a good rest while cottage cheese is rich in calcium, protein, and tryptophan.
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.