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8 Best Foods To Help You Sleep Better At Night

8 Best Foods To Help You Sleep Better At Night

Are you an insomniac? If something is keeping you up at night, eating certain types of food can help you sleep better. Having sleep-inducing foods can be a great way to get the much-needed rest you’ve been craving. So if the old saying is ‘you are what you eat’, you can choose whether you’d like to be a sleepless wreck, or a well-slept human, depending on what you eat!

So let’s look at some foods that can help you sleep better at night.

1. Walnuts

food-nature-autumn-nuts

    They’re rich in ‘tryptophan’, an amino acid that helps in producing serotonin and melatonin both of which are fantastic for relaxing your mind, regulating your inner ‘body clock’ and helping you sleep like a baby. Some people actually have pills that contain melatonin to sleep faster, so clearly, walnuts are a much healthier and natural alternative. According to a study performed by the University of Texas Health Science Centre, 1g of walnut contains between 2.5 and 4.5ng of melatonin, which helps sleep better.[1]

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    2. Almonds

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      They’re a gem of a food for sleeping better, as they contain magnesium, often used as a cure for headaches and for reducing stress. They’re great ‘brain foods’ in general, which helps your mind function better, and therefore, promoting sleep. Scientific evidence suggests that ‘activated almonds’, which are almonds soaked in water for at least 24 hours,[2] are rich in mono saturated fat, which can promote better sleep and a healthier heart, too.

      3. Warm Milk

      milk-glass-frisch-healthy-46520

        The truth is that any dairy product, including cheese or cottage cheese, with warm milk being on the top of the list, contains calcium, which helps in producing melatonin in the body. Ever tried having a hot glass of milk right before you go to bed? Try it just once, you won’t even notice when your eyes shut and you ‘fall’ asleep. Sleep (or sleepiness) is the body’s natural response to a warm glass of milk! Some scientists say that a warm glass of milk can be as soothing as a favourite old blanket.[3]

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        4. Bananas

        fruits-grocery-bananas-market

          They’re quite popular for their richness in potassium and magnesium, both of which are muscle relaxants. Inevitably, when your muscles relax and loosen up, you sleep better. They’ve also got vitamin B6 and are an excellent source of fiber, inducing serotonin, with the by-product being high-quality sleep. Research shows that bananas and sleep are definitely connected![4]

          Here’s an idea. Blend warm milk, a banana, a few almonds and walnuts into the perfect sleep concoction? If it works, it could just be the sleep elixir you need! Read on.

          5. Salad Leaves

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          food-salad-healthy-colorful

            Lettuce, in particular, has lactucarium, which has sedative properties similar to opium. They reduce inflammations in the body of any kind. Having too much lettuce therefore definitely won’t ‘zombify’ your brain, but can act as a tension diffuser and relaxant to sleep well. Here’s some scientific evidence on the numerous health benefits of lettuce,[5] and how it can help you sleep better.

            6. Sweet Potatoes

            gi1105h_twice-baked-sweet-potatoes_s4x3-jpg-rend-sniipadlarge

              They’re not just delicious, but a rich source of vitamin B6, vitamin A, and complex carbohydrates which act as sleep inducing agents in the body, while also aiding ocular health. Not only will you sleep better, you can also see better by including these goodies in your diet! This journal of medicinal plants says that potatoes almost act like a sleeping pill by preventing the production of acids in the stomach that cause sleeplessness.[6] It’s theory backed by evidence!

              7. Cherry Juice

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                This sweet potion is rich in melatonin-inducing tryptophan, and also spikes insulin levels up in the body which can make the body a bit ‘lazy & sleepy’. This study found that consuming cherry juice twice a day increased sleep times by up to 90 minutes![7] Quite interesting, yes?

                8. Herbal Tea

                herbal-tea-herbs-tee-mint-159203

                  Chamomile tea has anti-inflammatory properties that reduce muscle and back pains, and acts as a muscle and nerve relaxant. Having a cup of chamomile tea can give you that ‘light headed’ feeling you need to fall asleep. It’s magical, natural and safe! Research shows that chamomile tea also acts as an anti depressant, therefore promoting better sleep by reducing anxiety.[8]

                  Food for thought: try eating salad with loads of lettuce, sweet potatoes, and cherry juice dressing, followed by a cup of herbal tea, to see what happens? Make sure you’re in bed immediately after consuming this.

                  Conclusion

                  As a rule of thumb, you should eat a light dinner and make sure to stop having meals at least 3 hours before you plan to sleep. Drink just enough water (not too little, or you’ll dehydrate yourself to sleeplessness, and not too much, or you’ll drive yourself to endless trips to the bathroom the whole night) so your body is well nourished to sleep. So go ahead, consume sleep inducing foods, create an environment that’s conducive to sleep, and kiss your insomnia goodbye!

                  Reference

                  [1] http://bodyapplicatorwraps.com/5-sleep-enhancing-foods-to-eat-before-bedtime/
                  [2] http://foodwatch.com.au/blog/in-the-news/item/activated-almonds-anyone-a-balanced-view.html
                  [3] http://www.nytimes.com/2007/09/04/health/04real.html
                  [4] https://www.vitatalalay.com/eating-a-banana-before-bed/
                  [5] https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-lettuce.html
                  [6] http://www.plantsjournal.com/vol1Issue1/Issue_jan_2013/3.pdf
                  [7] http://www.choosecherries.com/press-material/study-tart-cherry-juice-increases-sleep-time-in-adults-with-insomnia/
                  [8] http://www.naturalhealth365.com/chamomile.html/

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                  Last Updated on May 25, 2019

                  20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

                  20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

                  Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

                  It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

                  This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

                  Breakfast

                  1. Spiced Coconut Squash Breakfast Porridge

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                    This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

                    2. Egg and Avocado Spaghetti Squash Boats

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                      If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

                      3. Spaghetti Squash Frittata for One

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                        This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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                        4. Ingredient Spaghetti Squash Brunch

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                          It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

                          5. Spaghetti Squash Hash Browns

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                            A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

                            Lunch

                            6. Spaghetti Squash Chow Mein

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                              Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

                              7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

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                                This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                                 8. Spaghetti Squash with Mushrooms Parmesan

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                                  Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                                   9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

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                                    A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                                     10. Thai Peanut Spaghetti Squash

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                                      Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                                      Dinner

                                      11. Spaghetti Squash Comfort Bowl

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                                        This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                                        12. Spaghetti Squash Crust Pizza

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                                          As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                                          13. Spaghetti Squash Fried Rice

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                                            Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                                             14. Roasted Garlic Spaghetti Squash Lasagna Boats

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                                              If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                                              15. Chicken Enchilada Stuffed Spaghetti Squash

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                                                This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                                Dessert

                                                16. Sweet Spaghetti Squash Kugel with Apples and Raisins

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                                                  If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                                  17. Spaghetti Squash Coconut Custard Pie

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                                                    With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                                     18. Spaghetti Squash Cake With Cream Cheese Glaze

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                                                      This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                                       19. Spaghetti Squash Kheer

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                                                        Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                                         20. Cinnamon Spice Spaghetti Squash Cake

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                                                          By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                                          Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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