5 Simple Dinner Ideas for Better Sleep
We all know that a good sleep is needed for us to function well on a daily basis. Wellness is the ability to think clearly and feel energetic with enough rest. After all, we spend much of our day in the office and home, thinking and planning ahead. Thinking takes up more energy than you suspect! The brain uses more energy than any other human organ, up to 20% of the body’s total haul! So, having a good night’s sleep is paramount. We share some simple dinner ideas to try to make at home while Singapore is under restricted movement. For better sleep and to give the body enough rest and energy for the next day.
What Makes A Good Meal to Help You Sleep?
Before we delve into sharing our simple dinner ideas, it is important to know what makes a good meal for sleep. A large study of data was made on what people ate and how it affected their sleeping habits. It was found that people who slept too much or too little are more likely to be deficient in nutrients such as alpha-carotene, lycopene, folate, thiamin, phosphorous, vitamins C, D, selenium, iron, zinc, magnesium, choline, potassium, theobromine and dodecanoic (lauric) acid.
Healthy sleepers on the other hand consume the widest variety of foods from fruits, veggies, grains to proteins The wider variety you add to your diet, the larger nutrients your body has access to. Also, it was found that too much fatty food contributed to less sleep. Fried foods and other high fat meals may lead to indigestion and lead to conditions such as high blood pressure that can impact rest. Choose lean meats instead of fatty fried foods for your meals.
You may also hear the popular diet fad of cutting out carbohydrates from your meals. However, an Oxford study found that eating high glycemic index foods such as jasmine rice four hours prior bedtime actually had a positive effect on sleep. If you have problems sleeping, it may not be wise to completely cut out carbs.
1. Roasted Salmon with Veggies
This is a simple dinner dish that only requires you to place cut salmon and cut veggies such as carrots, brussel sprouts, and cauliflower with herbs and seasoning into the oven. Salmon contains vitamin D and selenium while the combined veggies are filled with vitamins. Add lauric-rich acid coconut oil to help you maximize nutrients into this meal. Top it up with a wholegrain such as brown rice as your healthy carb companion to the meal.
2. Tuna Veggie Bowl
Tuna, like salmon, is rich in vitamin B6 to help the body produce melatonin and serotonin. When vitamin B16 is consumed in combination with zinc, it increases plasma melatonin. Vegetables rich in zinc include broccoli, corn, asparagus and mushrooms.
3. Honey Lemon Chicken and Broccoli Rice Bowl
Honey helps tryptophan enter the brain more easily. Tryptophan is an essential amino acid that balances nitrogen in adults and growth in infants. It also creates niacin, important for creating neurotransmitter serotonin. A honey lemon chicken and broccoli rice bowl provides a nutrient rich dinner with zinc, calcium, protein and tryptophan for your body before sleep.
4. Stir-fried Vegetables
Nothing beats a stir-fried mixed vegetables dish to accompany your chosen carb for dinner. Veggies like peas, broccoli, cauliflower, celery, carrots, and baby corn provide an army of vitamins and minerals. Sauteed some chopped garlic in sesame oil and add some chopped lean chicken if you want to. Then add and saute your mixed vegetables till al-dente and season with some soy sauce.
5. Fragrant Fish Soup
Combine rice and water in a medium saucepan and simmer over medium heat. Add lemon zest and juice. Make a soup broth with watercress, carrot, mint and add portions of tilapia and cook over medium heat. Pair the fish soup with rice for a meal rich in protein, vitamins A and C. Mint helps relieve indigestion and improve brain functions.
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Besides preparing these yummy and healthy meals to help you sleep better, there are also bedtime rituals you can adopt to help you sleep better. Besides foods and rituals, you can also consider getting a wall-hugger adjustable bed to increase your probability of a good night’s rest.