Certain foods contain nutrients that help support the production of calming neurotransmitters and sleep-regulating hormones, including magnesium, tryptophan, glycine, and melatonin. Here are a few delicious recipes that may help promote a deeper, more restful sleep.
Turkey & Sweet Potato Evening Bowl
Turkey provides tryptophan, an amino acid involved in serotonin and melatonin production.
Ingredients
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4 oz roasted turkey breast
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1 small baked sweet potato
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1 cup steamed spinach
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1 tsp olive oil
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Pinch of sea salt and pepper
Directions
Combine ingredients in a bowl and drizzle with olive oil. A balanced dinner that supports stable blood sugar through the night.
Cherry Almond Sleep Smoothie
Tart cherries are a natural source of melatonin, while chia seeds provide magnesium and fiber.
Ingredients
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1 cup unsweetened tart cherry juice
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½ cup frozen cherries
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1 tbsp chia seeds
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1 tbsp almond butter (or sunflower seed butter if avoiding almonds)
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½ tsp cinnamon
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Ice cubes
Directions
Blend until smooth. Enjoy 1–2 hours before bedtime.
Sleepy-Time Golden Oats (Gluten-Free)
A warm carbohydrate-rich snack can help tryptophan enter the brain more effectively.
Ingredients
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½ cup certified gluten-free oats
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1 cup unsweetened coconut milk
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1 scoop vanilla paleo protein powder
Pure Paleo Protein Designs For Health – Harmony Health Clinic
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½ tsp turmeric
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¼ tsp cinnamon
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1 tbsp pumpkin seeds
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Optional: 1 tsp honey
Directions
Cook oats with coconut milk and spices. Mix in protein powder and top with pumpkin seeds before serving.