3 Recipes That Will Help You Sleep Better |
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Evening meal plays a huge role in the quality of your sleep.
Having a snack before going to bed can be a positive factor that makes you feel good, but one should be careful.
There are the various types of food ingredients that have a different effect on the brain chemistry - some can make you relax and some will stimulate the body and make you nervous.
Avoid sweets and food ingredients rich in sugar because they cause a sudden increase of blood sugar, which you really don’t need before going to bed.
Hot Beverage before Bedtime
We are talking about a beverage with powerful ingredients that stimulate sleep in many ways.
Calcium contained in milk has a calming effect on central nervous system, while lactose stimulates the release of endorphin, a calming substance.
Milk is also rich in the amino acid tryptophan that helps in creating serotonin, a neurotransmitter that regulates the body clock.
Chamomile and Valerian are two plants that have a relaxing effect.
Chamomile relaxes the central nervous system, while valerian will have an effect on muscle relaxation.
Ingredients for one person:
- 1 cup of milk
- 1 bag of chamomile tea
- 2 teaspoons of cocoa powder
- 20 drops of non-alcohol valerian tincture
Preparation:
Put the milk into a small pot. Add a bag of chamomile and gently boil for 8-10 minutes until chamomile ingredients dissolve.
Add cocoa powder into a cup and mix with a little bit of water until it turns into a thick mixture.
Remove the chamomile bag from the milk, press it gently in order to use all beneficial ingredients.
Add valerian tincture into the milk and then pour it into a cup with cocoa. Stir well for the cocoa to dissolve.
Drink it 10 minutes before going to bed.
Bread with Banana and Peanuts
This simple banana meal is very satiating and it will not make the body heavy.
Peanut butter contains magnesium that will relax the muscles and at the same time have a calming effect on the nervous system.
Banana contains tryptophan - an ingredient that relaxes and improves the mood.
Ingredients for one person:
- 1 very ripe banana
- 1 round whole wheat bread
- 1 tablespoon of natural peanut butter
Preparation:
Peel of and mash a banana in a bowl.
Cut the bread into slices and toast them.
Spread the peanut butter and put mashed banana over it.
Mediterranean Hummus Spread Rich in Melatonin
Chickpea is rich in vitamin B6 which is important for producing melatonin, the hormone of sleep.
Together with basil, which is used for centuries as a mild sedative, hummus is a perfect ingredient for bedtime.
Ingredients for one person:
- 400 g of chickpea
- ½ of extracted lemon juice
- 1 garlic clove, crushed
- 1 bundle of basil
- Salt and black paper (per taste)
Preparation:
Put the ingredients into a blender, add salt and pepper per taste and blend until you get a juicy, thick spread.
You can serve it with a slice of whole wheat bread.
Enjoy this nice evening meal and don’t be afraid of bad dreams!
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