Cooking this week with foods that help you sleep
Feel like you’re not getting a good night’s rest these days? It may be time to switch up your diet.
Feel like you're not getting a good night's rest these days? It may be time to switch up your diet.
While there are a number of reasons your sleep could be suffering, the food you eat also plays a major role. Heavy, high-fat foods are not only unhealthy, but could also make you feel bloated and keep you up at night. Instead, go for meals that are lower in fat and higher in protein and fiber.
Some of the healthy foods that fit this criteria – salmon, whole grains, kale, chickpeas, and black beans – contain special vitamins and minerals that can help your chances of getting more of a successful sleep.
For example, salmon and beans are high in Vitamin B6, which is needed to make melatonin, a sleep-inducing hormone. Melatonin helps control your sleep and wake cycles, and has been used to cure insomnia, according to WebMD.
Many whole grains, such as barley, are rich in magnesium. This mineral calms the nerves and relaxes the muscles, which can help you fall asleep easier.
We've taken these sleep-promoting foods and found some tasty recipes using them that you can make each day this week. So if you want to get a good night's sleep and feel more energized each day, make sure you try out these meals, which are all under 300 calories!
Monday: Salmon – Maple glazed salmon with pickled cucumber:
In less than 45 minutes, you can have this protein-packed meal ready to eat! With salmon as the main ingredient, you'll get a large dose of Vitamin B6.
Per serving: 250 calories; 5g fat, 13g carbohydrates, 27g protein, 2g fiber
View the recipe on health.com >
Tuesday: Barley – Spring chicken and barley soup
This heart-healthy soup will give you a good source of magnesium from the barley.
Per serving: 265 calories; 6g fat, 28g carbohydrates, 24g protein, 7g fiber
View the recipe on eatingwell.com >
Wednesday: Cashew curry with kale and quinoa
The kale in this tasty vegan dish will give you a nice dose of calcium, which is also believed to help promote sleep. Just under 250 calories, this dish is full of flavor from its veggies and variety of ingredients including tomatoes, garlic and tamari.
Per serving: 249 calories; 18g fat, 18g carbohydrates, 7g protein, 2g fiber
View the recipe on deliciousliving.com >
Thursday: Chickpeas - Chickpea salad with apples and pecans
Here's a fun salad to get you in the spring spirit. Chickpeas are also rich in Vitamin B6, similar to fish and beans. This protein-rich spread is versatile and can be served in a sandwich, wrap, or salad.
Per serving: 188 calories; 6.6g fat, 27.8g carbohydrates, 5.9g protein, 6g fiber
View the recipe on fitsugar.com >
Friday: Beans – Black bean chili
This vegetarian chili is not only a great source of Vitamin B6 from the beans, but is also rich in Vitamin K from the cilantro. This recipe is low in fat with only 1.5 grams, and very high in protein and fiber.
Per serving: 277 calories; 1.5g fat, 53g carbohydrates, 17g protein, 17.5g fiber