A lack of restful sleep can seriously impact your daily life, leaving you drained and mentally foggy. Instead of reaching for over-the-counter sleep aids or prescription medications that can cause dependency or side-effects, try incorporating natural ingredients into your meals. Here are five delicious and easy-to-make recipes that have sleep-inducing benefits:
1. Hummus: The Perfect Pulse Snack
Chickpeas, the main ingredient in hummus, are rich in vitamin B6. This important nutrient aids in the production of melatonin, the hormone responsible for promoting sleep. When making your hummus, avoid adding jalapeños or other spicy ingredients that can keep you awake. Instead, opt for a handful of basil for a gentle sedative effect.
2. Honey-Baked Peanut Butter Banana
Bananas are high in dopamine, a neurotransmitter responsible for promoting sleep. Additionally, they’re a good source of tryptophan, an amino acid believed to facilitate relaxation and sleepiness. Pairing bananas with peanut butter adds magnesium, which helps relax muscles and the central nervous system. Adding a sprinkle of cinnamon also helps promote relaxation while soothing stress.
3. Slow Cooker Oatmeal with Bananas and Nuts
Oats are a surprising source of melatonin, making oatmeal an excellent pre-bedtime meal. Oats’ insulin production raises blood sugar levels, helping you feel sleepier. Healthy additives like walnuts add tryptophan and more melatonin to the mix, making this dish a genuine sleep aid without needing any added sugar. Sweeten it with banana slices for an extra sleep-inducing boost.
4. Spicy Toasted Almonds
Almonds are another excellent source of tryptophan and magnesium. While the chili powder in this recipe can affect sleep for some people, you can adjust the amount to suit your tolerance level. If you find that spicy foods disturb your slumber, simply reduce the amount of chili powder used.
5. Festive Fall Parfait
Dairy foods contain tryptophan, as well as sleep-promoting calcium. Instead of relying on warm milk, diversify your options with yogurt, which has been proven to help with nutrient absorption and digestion. Heat the yogurt gently in the microwave at 10-second intervals for up to a minute to retain its probiotic benefits. If you heat it for more than 30 seconds, you risk killing off the healthy bacteria.
Adding these easy-to-make, sleep-inducing dishes to your evening offerings can help ensure a more restful night’s sleep without the need for harmful sleep aids. Sweet dreams!
