Recipes to help you sleep better




According to the National Institute of Neurological Disorders and Stroke, about 40 million people in the United States suffer from chronic long-term sleep disorders each year and an additional 20 million people experience occasional sleep problems.

Fortunately, several foods may help you sleep better, thanks to their content of sleep-regulating hormones and brain chemicals, including melatonin and serotonin.

Additionally, some foods contain high amounts of specific antioxidants and nutrients, such as magnesium, that are known to enhance sleep by helping you fall asleep faster or stay asleep longer.

To reap the benefits of sleep-enhancing foods, it may be best to consume them 2–3 hours before bed. This is because eating immediately before going to sleep may cause digestive issues, such as acid reflux.


TRY SOME TRYPTOPHAN

Foods that contain tryptophan might be key to a peaceful night’s sleep.

Finally, a healthy solution as simple as enjoying a snack before bedtime!


KALE AND TURKEY SAUSAGE SAUTE WITH PARMESAN

There are only a few things in this recipe:

  • Kale

  • Turkey

  • sausage

  • Garlic

  • Red pepper flakes

  • Parmesan cheese











TRY SOME TART CHERRIES

Tart cherries increase melatonin levels, which might help increase the duration and quality of the sleep you get every night. Note that maraschino cherries will not produce a similar effect.


SUNFLOWER SEED, KALE AND CHERRY SALAD WITH SAVORY GRANOLA

Fresh CHERRIES in a salad…with crunchy sweet and savory granola,




















WALNUTS ARE ALSO A GOOD OPTION

Walnuts naturally increases the levels of melatonin in the bloodstream. (Melatonin, of course, is a sleep hormone that helps regulate your internal body clock.)


WALNUT-CRUSTED LEMON CHICKEN PICCATA


A twist on the classic Italian dish Chicken Piccata using walnuts as a grain-free option. You’ll love this one-pan dish that comes

together in less than 20 minutes!






HONEY AND CHICKEN

Walnuts naturally increases the levels of melatonin in the bloodstream. (Melatonin, of course, is a sleep hormone that helps regulate your internal body clock.)


HONEY LEMON CHICKEN AND BROCCOLI BOWLS


A takeout favorite that is sure to be a hit with the entire family!















Based on the nutrition principles associated with healthier sleep, evening meals should include a variety of produce, as well as lean protein and healthy carbohydrates.


IT IS ALL ABOUT BALANCE.


And what works for one person may not work for another so be flexible. Keep a nightly journal with the recipes you try and record how well you sleep. That will be the best measure of which foods work best for you.





©2019 by Beyond Your Limits Inclusive Fitness and Recreation Inc. Somerset, MA 02726

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