3 Recipes That May Help Improve Your Sleep Tonight
Science shows that what you eat during the day can impact your sleep at night.
Most of us know that we should avoid caffeine before bedtime in order to get a quality night’s sleep. Research shows that having a caffeine cutoff about six hours before bed is ideal so we can unwind at night and get the rest we need. But many of us don’t realize that what we eat throughout the day, especially in those last few hours before bedtime, can affect our sleep quality. For example, certain foods that are high in sugar or fat can disrupt our sleep cycles, making it difficult to get quality rest. Some foods, on the other hand, like cherries, have been shown to boost our body’s melatonin production, allowing us to get better sleep.
This idea works both ways, in fact. Studies show that when we get enough sleep, we’re able to focus better and make healthier food choices –– but when we’re sleep deprived, we’re more likely to crave salty, sweet, and high-fat foods.
The good news is, there are so many simple, delicious recipes you can enjoy to help you get the sleep you need to make decisions that help you feel your best. Here are three recipes created by Tess Bredesen, Thrive’s Cognitive Nutrition Director, that can help improve your sleep tonight:
1. Black Bean Soup
Black beans are rich in magnesium and potassium, both of which are helpful for relaxation. Magnesium activates the parasympathetic nervous system — which keeps you calm and relaxed — and regulates melatonin, the "sleep hormone."
Ingredients
1 (3 qt) saucepan
2 cans (28 oz) of black beans
3 cups bone broth or vegetable broth
3 tsp salt
1 stem of green onions, sliced
Prep
Rinse black beans well in cold water.
Pour 2 cups of broth into saucepan and add the black beans
Bring to a boil then set heat to low so that it simmers.
Add broth as needed so it does not dry out (may take about 20 minutes for beans to begin to soften)
When the beans have softened (some will be soft, others mushy, still others mildly firm), they’re done.
Smush some of the beans in the pot with a spoon or spatula.
Add salt to taste.
Garnish with green onions and serve warm.
2. Cinnamon Pumpkin Seed Smoothie
This smoothie is filled with antioxidants and deliciousness. Plus, foods rich in magnesium, like pumpkin seeds, almonds, spinach, cashews, black beans, and edamame help keep anxiety at bay and promote better sleep.
Ingredients
1/4 cup pumpkin seeds (unsalted)
2 bananas
Large pinch of cinnamon (more or less to taste)
Pinch of salt
A few ice cubes
1 can (15 oz) unsweetened coconut milk
Prep
Add the pumpkin seeds to a high-powered blender.
Peel the bananas and break them into the blender.
Add the cinnamon, salt, ice cubes and can of coconut milk.
Blend on high for 1-2 minutes or until you reach a smooth texture.
Pour into glasses and sprinkle with cinnamon to serve.
3. Soothing Chicken and Coconut Soup
Hearty, healthy, and soothing, this chicken and coconut soup will warm you up from the inside out. The coconut palm is often referred to as “the tree of life,” and rightly so — coconut milk contains MCTs (or medium chain triglycerides), a type of fat that converts quickly into ketones, an alternative to glucose and a super-efficient energy source for your brain. Plus, the combination of protein, healthy fats, and fiber, make for a well-balanced and satiating meal.
Ingredients
2 chicken breasts cut into chunks and seasoned with ½ tsp salt and ¼ tsp pepper
1 tbsp coconut oil
1 cup shiitake mushrooms, sliced
2 tsp chili sauce
1 tbsp soy sauce
½ tsp salt
2 cups light coconut milk
1 cup chicken stock
1 stalk of lemongrass
1 tsp ginger paste
1 cup fresh spinach leaves
Prep
Heat the coconut oil in pot and saute chicken chunks until cooked on both sides
Add the coconut milk, chicken stock, mushrooms and spinach and continue to cook on medium heat
Add in all seasonings and simmer for 10 minutes.
Add the spinach and cook for another 5 minutes
Taste, and add additional chili sauce or soy sauce if desired.