Recipes for Better Sleep

We all know that getting enough sleep is important. But did you know that sleep deficiency can increase the risk for health issues such as heart disease, kidney disease, diabetes or even a stroke? A lack of sleep can also affect the way you think, react or even how you interact with other people.

Advice for better sleep typically focuses on evening habits like limiting electronics and keeping bedrooms comfortable, but there’s one important aspect you might be overlooking. Dinner, you’ve heard that you are what you eat, but what you eat may also affect how you sleep. Following recipes may help you sleep better:

Cinnamon Roasted Almonds

Almonds are full of magnesium and calcium, both of which help you sleep. A quick & easy recipe for crunchy nuts coated in cinnamon sugar.

Ingredients

• 2 tsp ground cinnamon
• 2 tsp powdered sweetener
• ¼ tsp salt
• 2 c (240g) raw almonds
• cooking spray

Instructions

1. Preheat the oven to 350°F.
2. In a large bowl, stir together the cinnamon, Swerve, and salt.
3. Place the almonds in a single layer on a rimmed baking tray, and bake at 350°F for 5 minutes. Remove the tray from the oven, shake it back and forth to move around the almonds, and continue to bake for another 5-7 minutes, or until the almonds are lightly fragrant and toasty.
4. Immediately mist the nuts with the nonstick cooking spray. Shake the tray a few times, and spray again. Pour the nuts into the bowl with the cinnamon mixture, and toss until completely coated. Let the nuts cool completely to room temperature before transferring to an airtight container.

Recipe Credit:amyshealthybaking.com

Healthy Banana Bread (Whole Wheat, Vegan, Oil-free & Sugar-free)

Perfectly snack-sized and packed with muscle relaxing minerals like potassium and magnesium, bananas are a great nighttime choice. This bread is basically one of the simplest and healthiest bakes. It has very few simple ingredients that you will mostly have at home. It takes hardly any time to make and it’s good/healthy enough for breakfast. It has no sugar or oil, only lots of banana for sweetness and moisture.

Ingredients

• 2 cups whole wheat flour
• 2 cups mashed banana (preferably overripe)
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1/2 tsp cinnamon
• 1/4 cup finely chopped dates
• 2 tbsp flax seed powder + 6 tbsp water
• 1-2 tbsp sesame seeds

Instructions

1. Pre-heat the oven at 150 degree Celsius
2. Mix flax seed powder with water, stir well and leave it aside till gooey.
3. Mash the banana well.
4. In a big bowl add the flour with baking soda, baking powder, salt, cinnamon and mix well. now add the chopped dates and stir together. Add the mashed banana and flax seed powder mixed with water and stir till it’s combined. It’ll be hard dough but don’t be tempted to add any more water. do not over mix. Just stir till it forms a hard dough.
5. Fold this into a greased loaf pan and sprinkle sesame seeds on top.
6. Bake for 50 to 60 mins till it’s well risen, crusty and golden on the outside. A toothpick inserted right in the center has to come out clean and that’s when the loaf is cooked.
7. Let the bread cool down completely. It’ll be sticky and hard to cut into when it’s still hot.

Recipe Credit: lovefoodeat.com

Mediterranean Melatonin Hummus

Chickpeas are rich in vitamin B6, which is important for the production of melatonin, the sleep hormone. Along with basil, which has been used for centuries in Western herbal medicine as a mild sedative, they create the perfect sleep-boosting snack.

Ingredients

• 1 x 400g tin chickpeas, drained
• juice of ½ lemon
• 4 tablespoons olive oil
• 1 clove garlic, crushed
• 1 bunch fresh basil, leaves torn
• sea salt and black pepper

Instructions

Place all the ingredients in a blender or food processor, season with salt and pepper and blend into a thick, luscious dip. Serve with an oatcake or celery sticks.

Recipe Credit: telegraph.co.uk

Health News Tips Team Member