Key Nutrients for Better Sleep
| Nutrient | Why It’s Important | Foods to Include |
|---|---|---|
| Magnesium | Calms the nervous system and regulates melatonin (sleep hormone) | Leafy greens, almonds, pumpkin seeds, avocado, bananas |
| Melatonin | Regulates sleep-wake cycles | Cherries, grapes, tomatoes, oats |
| Vitamin B6 | Helps produce serotonin and melatonin, improving sleep quality | Poultry, fish, potatoes, bananas |
| Vitamin D | Supports healthy sleep patterns and reduces symptoms of insomnia | Fatty fish (salmon, mackerel), eggs |
| Calcium | Works with magnesium to relax muscles and stabilize sleep cycles | Dairy (yogurt, cheese), leafy greens, fortified plant milks |
| Omega-3 Fatty Acids | Reduces inflammation and improves sleep quality | Fatty fish (salmon, sardines), flaxseeds, walnuts, chia seeds |
| Tryptophan | A precursor to serotonin, which helps with relaxation and sleep | Turkey, chicken, eggs, nuts, seeds, soy products |
Foods to Avoid for Better Sleep
| Food/Drink | Why to Avoid |
|---|---|
| Caffeine | Can interfere with sleep, especially when consumed in the afternoon or evening |
| Alcohol | Although it can make you drowsy, it disrupts REM sleep and can cause night wakings |
| High-Sugar Foods | Can cause blood sugar spikes and crashes, disrupting sleep |
| Heavy Meals | May cause indigestion and discomfort, making it harder to sleep |
Recipe: Magnesium-Packed Sweet Potato & Chickpea Bowl (Vegan Option)
This nutrient-packed bowl is designed to support sleep, offering a balanced blend of magnesium-rich ingredients that promote relaxation and muscle recovery, helping you wind down before bed. Whether you choose the salmon or vegan version, both are simple, delicious, and full of sleep-supporting nutrients.
Ingredients (for both versions):
· 1 medium sweet potato (packed with magnesium and potassium)
· 1 handful of spinach (magnesium-rich and full of iron)
· 1/2 avocado (provides healthy fats and magnesium)
· 1 tbsp olive oil (for cooking)
· 1 tbsp chia seeds (contains magnesium and omega-3s)
· 1 tbsp pumpkin seeds (great source of magnesium)
· Lemon juice (to taste)
· Herbs & spices: A pinch of turmeric (anti-inflammatory), black pepper, garlic powder, sea salt, and cumin (for the vegan option)
Protein Options:
· For the Salmon Version: 1 salmon fillet (rich in omega-3s and vitamin D)
· For the Vegan Version: 1 cup cooked chickpeas (rich in magnesium, fiber, and protein)
· Optional: 1 tbsp tahini (for creaminess and additional magnesium, in the vegan version)
Instructions:
1. Prepare the Sweet Potato:
a. Preheat your oven to 400°F (200°C).
b. Peel and cube the sweet potato, then toss with olive oil, salt, and pepper.
c. Roast for 25-30 minutes, or until tender.
2. Cook the Protein:
a. For the Salmon Version: Heat a skillet over medium heat with olive oil, season the salmon with turmeric, black pepper, and garlic powder. Cook 3-4 minutes per side, or until cooked to your liking.
b. For the Vegan Version: Heat a skillet with olive oil, add chickpeas, and season with cumin, turmeric, black pepper, and garlic powder. Sauté for 5-7 minutes, until lightly crisped.
3. Assemble the Bowl:
a. Start with a base of fresh spinach, add roasted sweet potato, and top with your choice of salmon or sautéed chickpeas.
b. Add half an avocado, then sprinkle chia and pumpkin seeds for an extra magnesium boost.
c. Drizzle tahini (for the vegan version) and squeeze fresh lemon juice for flavor and vitamin C.
4. Serve & Enjoy:
a. Serve immediately or store for a quick, nutritious meal the next day.
Why This Recipe Supports Sleep:
· Salmon is rich in omega-3 fatty acids and vitamin D, which regulate sleep and reduce inflammation.
· Sweet potatoes are high in magnesium and potassium, relaxing muscles and promoting a restful sleep cycle.
· Spinach and avocado both provide magnesium, calming the nervous system before bed.
· Chickpeas in the vegan version provide magnesium and fiber, supporting muscle relaxation and blood sugar balance.
· Tahini (in the vegan version) offers magnesium and healthy fats, while chia and pumpkin seeds further support relaxation and sleep quality.
This bowl is perfect for a calming, nutrient-dense dinner that supports sleep while nourishing your body. Whether you prefer the salmon or vegan version, both are full of ingredients that help you wind down and enjoy a better sleep.