DINNER MEALS FOR A GOOD SLEEP

·         Having a sound night-time sleep is critical for remaining emotionally balanced, mentally sharp and productive throughout the day.

·         Opt for natural foods, than addictive medications with serious side-effects, for optimizing your overall sleeping pattern and prevent illnesses like insomnia.

1. Whole-wheat Bread (Chapati) with Potatoes

·         Foods rich in complex carbohydrates, like whole wheat flour, ensure a better sleep by stimulating release of insulin.

·         This ensures that tryptophan is directed towards the brain, where it is metabolized into serotonin, which is the primary biochemical responsible for a general feeling of wellness.

·         Ideally, it should be combined with one potato-based dish as potatoes are known to breakdown the acids that interfere with the metabolism of tryptophan.

 

2. Spinach Combined with Low-fat Yoghurt

·         Most leafy green vegetables like spinach are a rich source of iron that is vital to neutralize a common sleep deterrent referred to as Restless Legs Syndrome.

·         This condition is an anxious reaction to any persistent thought that prevents onset of sleep.

·         Low-fat yoghurt is a proven source of magnesium and calcium, which are essentially sleep-supportive minerals that promote deeper, more relaxing sleep.

·         Eating yoghurt with spinach is also recommended for better absorption of iron.

 

3. Beans with Flax Seed Bread (chapati)

·         Beans (kidney beans) are a rich source of B vitamins including Folic Acid, B6 and B12.

·         These are vital sleep vitamins for regulating the sleep cycles and are commonly recommended to people diagnosed with insomnia.

·         Flax seeds are enriched with Omega 3 Fatty Acids that help to fight-off sleep disturbances by absorption of serotonin.

·         A bit of grounded flax seed should be added to the whole wheat flour to make the bread.

4. Kale (cabbage/cauliflower) with Whole Wheat Bread (chapati)

·         Green vegetables like Kale or cabbage/cauliflower are a natural source of Tryptophan.

·         They also contain biochemicals that fight-off anxiety.

 

5. Cooked Lentils with Brown Rice

·         Carbohydrate foods that are high in fiber tend to aid the gradual release of Tryptophan, ensuring that the stress-fighting capabilities of Tryptophan are sustained over a longer period.

·         Among these, high-glycemic foods like Brown Rice can be combined with cooked lentils.

·         Lentils are another high-tryptophan food item that are easy-to-digest and also provide the body with essential proteins.