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It’s not news that eating a balanced diet is essential to your health. Yet research continues to reveal more and more ways our diet affects our daily lives — including sleep.
The relationship between sleep and metabolism may be complex, but healthy meals and snacks are an understood necessity to both your daytime energy and your nightly sleep. By making simple dietary changes and choosing healthy foods throughout the day you’re likely to notice a difference in your overall quality of life.
Break Your Fast the Right Way
There’s a reason why they say “breakfast is the most important meal of the day.” Your first meal in the morning replenishes your glucose and provides you with essential nutrients so you can start your day alert.
When it’s time for breakfast, try to consume high-protein foods that fuel your busy morning. A breakfast loaded with carbohydrates will only prolong that early morning grogginess.
Don’t have time to sit down? Skip the coffee and make breakfast to go. A smoothie or yogurt bowl are both nutritious alternatives to caffeine, especially in the morning when your cortisol levels are already elevated.
1 cup plain soy yogurt
1 large mango, cut into chunks (frozen or fresh)
1⁄2 cup orange juice
1⁄2 teaspoon ground ginger
1⁄2 teaspoon ground cardamom
5 ice cubes
Combine the yogurt, mango, orange juice, ginger, cardamom, and ice cubes in a blender.
Puree until thick and smooth.
1 medium peach, chopped
1 handful of raspberries
1 teaspoon orange juice
1 pinch of cinnamon
1 cup plain yogurt
Combine the peach, raspberries, orange juice, and cinnamon in a medium bowl and stir gently to combine.
Using a slotted spoon, spoon fruit into a dessert bowl.
Top with the yogurt and drizzle with the juices from the mixing bowl.
Lunch Time!
The ‘afternoon slump’ is a common problem for most people. This is largely due to our natural circadian rhythms, but may be more pronounced if you have a desk job or sedentary lifestyle.
In the afternoon, small snacks and well-balanced meals that are high in protein and fiber will help stabilize your blood sugar and keep you satisfied until dinnertime. Substitute caffeine and sugary drinks with mineral water or herbal teas after 2 p.m. to prevent any unwanted, long-lasting effects interfering with your sleep.
Think beyond your tastes and preferences when choosing your lunch, and try to diversify your plate with nutrient rich foods. Mixed greens, whole grains, and lean proteins can make for a powerful midday boost of energy.
New studies suggest that plant-based proteins may be better for your sleep than meat-based ones. One great alternative to try is soy, the most complete vegetable protein. It is rich in vitamin E, fiber, calcium, magnesium, lecithin, riboflavin, thiamine, folic acid, and iron. Soy comes in many forms, but tofu is one diverse form that pairs well with most recipes.
2 cups pasta shells
1 pinch of salt
1 bag (14 ounces) cut broccoli (fresh or frozen)
1 tablespoon extra virgin olive oil
1 can (15.5 ounces) chickpeas, rinsed and drained
1 clove garlic, minced or grated
1 teaspoon dried oregano
1⁄8 teaspoon red pepper flakes
1 cup cherry tomatoes, halved
1⁄4 cup grated parmesan cheese
Bring a large pot of water to a boil. Add the pasta and salt. Cook the pasta according to package directions, adding the broccoli for the last 2 minutes of cooking. Scoop and reserve 2⁄3 cups of the pasta water. Drain the pasta and broccoli and return to the pot.
Meanwhile, heat the oil in a 10-inch skillet over medium-high heat. Add the chickpeas, garlic, oregano, and red pepper flakes and cook, stirring gently, until the chickpeas turn golden in spots, about 3 minutes. Stir in tomatoes, cover, and cook for 5 minutes over low heat to blend the flavors.
Stir the chickpea mixture and the reserved pasta cooking water into the drained pasta-broccoli mixture. Serve in bowls and top with cheese.
16 ounces firm tofu, cut into 1⁄4-inch cubes
4 ounces of soba noodles (or a whole wheat angel hair pasta)
2 cups vegetable or chicken broth
1 teaspoon ground ginger
2 carrots, thinly sliced or shredded
1 head broccoli (about 1 pound), cut into florets
1⁄4 cup miso (any kind)
4 scallions, sliced
1 tablespoon toasted sesame oil
Drain the firm tofu and pat dry. Cut into cubes and set aside.
Bring a medium pot of water to a boil and add the noodles. Cook according to package directions and drain.
Meanwhile, combine the broth, ginger, and 3 cups of water in a large saucepan and bring to a boil over high heat. Add the carrots and broccoli and return to a boil. Reduce the heat to low, cover, and simmer until the vegetables are crisp-tender, about 5 minutes.
Place the miso in a small bowl and whisk in about 3 tablespoons of the hot broth from the saucepot. Then pour the miso back into the pot. Stir in the drained noodles, tofu, scallions, and sesame oil and simmer for 3 minutes or until heated through.
1 package (14 ounces) extra-firm tofu
1 1⁄2 tablespoons black sesame seeds
1 teaspoon toasted sesame oil
2 tablespoons peanut oil
3 tablespoons fresh orange juice
2 tablespoons white miso
1 tablespoon reduced-sodium soy sauce
1⁄2 teaspoon cornstarch
1 pound asparagus, cut into 2-inch pieces
1 cup shredded carrots
1 large yellow or red bell pepper, cut into thin strips
4 scallions, cut at an angle into 1-inch lengths
1 1⁄3 cups cooked brown rice
Place the tofu on a plate and put a second plate on top. Weight the plate with one or two heavy cans and set aside for 10-15 minutes to press out some of the liquid. Cut crosswise into 8 slices.
Heat the sesame oil and 1 tablespoon of the peanut oil in a large nonstick skillet over medium-high heat. Place the sesame seeds in a shallow bowl and dredge the tofu slices in the seeds. Fry the tofu slices until nicely browned on one side, 4 to 5 minutes. Flip over and cook until nicely browned on the second side, 4 to 5 minutes. Transfer the tofu to a paper towel-lined plate.
Combine the orange juice, miso, soy sauce, and cornstarch in a small bowl. Whisk until well blended and set aside.
Heat the remaining 1 tablespoon peanut oil in the skillet. Stir in the asparagus and carrots and stir-fry until crisp-tender, about 4 minutes. Stir in the bell pepper and scallions and cook for 2 minutes. Reduce the heat to low and return the tofu to the pan. Pour the orange-miso mixture into the skillet and cook for 1 minute, stirring to coat the vegetables and tofu.
Serve over the rice.
1 cup quinoa
2 tablespoons extra-virgin olive oil
1 teaspoon minced garlic
1⁄2 teaspoon salt
1⁄2 cup walnut pieces
1 1/2 cups baby spinach
1 cup grape or cherry tomatoes
1⁄2 cup grated parmesan cheese
Torn fresh basil leaves (for garnish)
Combine the quinoa and water to cover in a small bowl. Swish to rinse. Pour into a fine-mesh strainer and drain well.
Heat the oil in a medium skillet. Add the quinoa and toast, stirring, over medium heat until golden, about 10 minutes. Add the garlic and cook, stirring, for 1 minute. Add the salt and 2 cups of water. Bring to a boil, reduce the heat to medium-low, cover, and cook until the water is absorbed, about 15 minutes.
Meanwhile, stir the walnuts in a small skillet and over medium-low heat until toasted, about 5 minutes. Set aside.
When the quinoa is cooked, add the spinach and tomatoes to the skillet. Cook, stirring, over medium heat until the spinach is almost wilted and the tomatoes are warmed, about 1 minute. Stir in toasted walnuts and cheese. Serve warm, garnished with basil.
1 cup wild rice
4 cups chopped spinach
2 ribs celery, sliced
1 beet, peeled and shredded
3 tablespoons balsamic vinegar
2 tablespoons olive oil
4 teaspoons pine nuts
1⁄4 teaspoon ground black pepper
3⁄4 teaspoon salt
4 wild salmon filets (4 ounces each)
Cook the wild rice according to package directions.
Meanwhile, combine the spinach, celery, beet, vinegar, oil, pine nuts, pepper, and 1⁄2 teaspoon of the salt in a large bowl.
When the rice is done, drain if necessary, then add it to the vegetables and stir to combine.
Coat a large nonstick skillet with cooking spray and heat over medium heat. Add the salmon and cook, turning once, until the fish is opaque, about 6 minutes. Sprinkle with the remaining 1⁄4 teaspoon salt.
Divide the fish and salad among 4 plates.
1⁄4 cup walnut halves
2 teaspoons olive oil
4 cloves garlic, minced
1 cup roasted buckwheat groats (kasha)
1⁄2 cup lentils
2 cups boiling water
1 cup carrot juice
3⁄4 teaspoon ground coriander
3⁄4 teaspoon salt
1⁄2 teaspoon ground black pepper
1⁄2 cup raisins
1 apple, peeled and diced
2 teaspoons walnut oil or olive oil
Toast the walnuts in a 350°F oven or small ungreased skillet over medium heat until crisp and fragrant, 5 to 7 minutes. When cool enough to handle, coarsely chop.
Heat the oil in a large skillet over medium heat. Add the garlic and cook until softened, about 1 minute. Stir in the buckwheat groats and lentils, and cook until the buckwheat is well coated, about 3 minutes.
In the skillet, add the boiling water, carrot juice, coriander, salt, and pepper. Reduce to a simmer, cover, and cook until the buckwheat is tender, about 16 minutes.
Stir in the toasted walnuts, raisins, apple, and walnut oil.
1 3⁄4 cups cooked chickpeas
1⁄2 cup roasted red peppers
1⁄3 cup tahini
3 large cloves garlic, smashed and peeled
3 tablespoons fresh lemon juice
3 tablespoons extra-virgin olive oil
1 teaspoon ground cumin
1 teaspoon salt
1⁄8 teaspoon ground black pepper
1 pinch of cayenne pepper
Combine the chickpeas, roasted peppers, tahini, garlic, lemon juice, oil, cumin, salt, black pepper, and cayenne in a food processor.
Process until smooth and creamy. Season with additional salt and black pepper, if desired.
Your Evening Meal
Your final meal of the day is a critical factor to a good night’s rest. Large meals, high-protein meals, fried foods, and spicy foods are common culprits of insomnia due to acid reflux and stomach discomfort.
Instead, eating a meal high in carbohydrates can help stimulate the production of sleep-inducing hormones, like serotonin and melatonin. Substituting whole grains for white flour products can also help keep you feeling full for longer. Similarly, a small amount of dairy, which contains both tryptophan and calcium, can help your brain prepare for sleep.
Season your foods with spices and herbs that are not likely to interfere with your sleep, including nutmeg, turmeric, parsley, dill, sage, and basil. However, keep in mind that no amount of sleep-friendly seasonings can counter the effects of too much fat and protein that make for a difficult digestion.
Does turkey make you sleepy? Yes and no. While the tryptophan found in turkey may help you relax, its combination with complex carbohydrates is what speeds up the production of melatonin in the brain and helps you fall asleep. In fact, chicken and beef contain about the same amount of tryptophan as turkey.
2 packages (15 ounces each) extra-firm tofu
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
1 clove garlic, finely minced
1 tablespoon fresh basil, chopped
1 teaspoons fresh oregano leaves, chopped
1 teaspoon fresh thyme leaves, chopped
1 teaspoon salt
Cut each block of tofu horizontally in half. Then cut each piece crosswise in half to make rectangles roughly 3 x 2 inches. Arrange the tofu pieces in an even layer on a baking sheet. Cover with paper towels and top with another baking sheet or a cutting board. Weight down with a heavy skillet or a few cans and drain the tofu for 30 minutes.
Preheat the oven to 375°F.
Stir together the lemon juice, oil, garlic, basil, oregano, thyme, and salt in a small bowl. Pat the tofu pieces dry and brush them all over with the herb mixture. Roast for 45 to 50 minutes, flipping occasionally, until browned and hot.
3 tablespoons mayonnaise
1 tablespoon dijon mustard
1 tablespoon chopped fresh dill
1 1⁄2 teaspoons dark brown sugar
1 teaspoon fresh lemon juice
4 center-cut salmon filets (4 ounces each)
1⁄2 teaspoon salt
1⁄8 teaspoon ground black pepper
Preheat the oven to 400°F. Line a baking sheet with foil.
Combine the mayonnaise, mustard, dill, brown sugar, and lemon juice in a small bowl. Place the salmon on the baking sheet and season with the salt and pepper. Spread the mayonnaise mixture on top of the filets and roast for 12 to 15 minutes, or until just cooked through.
1 1⁄4 cups white wine or chicken broth
2 skinless, bone-in chicken breasts
1 tablespoon minced garlic
1⁄2 cup sliced red onion
1 cup cherry tomatoes, sliced in half
1 cup sliced red bell pepper
¼ cup capers
5 niçoise olives, pitted and chopped
1 tablespoon Italian herb seasoning
1⁄2 pound fettuccine or pappardelle pasta
In a 10-inch nonstick skillet, bring the wine or broth to a boil over medium-high heat. Add the chicken and cook until opaque on both sides.
Add the garlic, onion, tomatoes, bell peppers, capers, olives, and Italian seasoning. Reduce the heat to medium and cook until the chicken is no longer pink in the center, about 30 minutes.
While the chicken cooks, bring a large pot of salted water to a boil. Add the pasta and cook according to package directions. Drain well.
Divide the pasta among 4 plates and serve topped with the chicken, vegetables, and sauce.
8 ounces whole grain penne pasta
1 pound frozen medium shrimp, thawed, peeled and deveined
½ cup broccoli florets (fresh or frozen)
½ onion, sliced
½ cup cremini mushrooms, sliced
1 red bell pepper, sliced
3 tablespoons of olive oil
½ lemon, juiced
½ teaspoon dijon mustard
1 teaspoon Italian seasoning
2 tablespoons shredded parmesan cheese
Salt and pepper to taste
Heat 1 tablespoon of olive oil on medium-high heat in a large saute pan. Sauté broccoli, onion, cremini mushrooms, and red bell pepper until soft. Remove from heat and set aside.
Bring a medium pot of water to a boil. Cook the pasta according to package directions or until al dente, adding the shrimp during the last 3 minutes of cooking. Drain well.
Meanwhile, whisk together the olive oil, lemon juice, mustard, and Italian seasoning in a large bowl. Add the hot pasta and vegetables and toss to coat well. Sprinkle the cheese and top with salt and pepper.
3 tablespoons olive oil
6 cloves garlic, sliced
6 cups cubed (1-inch) butternut squash
1⁄2 pound fresh white mushrooms, stems discarded, caps thickly sliced
2 large apples, unpeeled, cut into 1-inch chunks
1 teaspoon fresh rosemary leaves, chopped
1⁄2 teaspoon salt
Preheat the oven to 400°F.
Combine the oil and garlic in a large roasting pan. Heat for 3 minutes in the oven. Add the squash, mushrooms, apples, rosemary, and salt, and toss to combine. Roast for 30 minutes, tossing the vegetables every 10 minutes, until they are tender.
1 3⁄4 cups reduced-sodium chicken broth
3⁄4 teaspoon salt
1 3⁄4 cups medium-grain brown rice
1 tablespoon olive oil
1 cup finely chopped sweet onion
1⁄4 cup chopped dried apricots
2 teaspoons grated lemon zest
1⁄4 teaspoon ground black pepper
2 tablespoons chopped fresh parsley
1⁄4 cup slivered almonds
Combine the broth, salt, and 1 ¼ cup of water in a saucepan. Bring to a boil, add the rice, reduce the heat to low, cover, and cook for 40 minutes. Remove from the heat and let stand, covered, for 5 minutes.
Ten minutes before the rice is finished, heat the oil in a skillet over medium-low heat. Add the onion and cook, stirring, until just soft, about 5 minutes. Add the apricots, lemon zest, pepper, and 2 tablespoons of water. Stir well and remove from the heat.
Once the rice is done, uncover and toss with the onion mixture, parsley, and almonds.
Something Sweet
If you experience hunger pangs at night, allow yourself a snack close to bedtime. This snack should be low-fat and preferably something from the carbohydrate family, like a piece of whole grain toast with a thin spread of natural peanut butter. Another good choice is a banana, which contains sleep-inducing melatonin, calming serotonin, and muscle-relaxing magnesium.
Adding carbohydrates to dairy or protein calms us down with a serotonin buzz. However make sure you don’t consume too much protein close to bedtime. Avoid foods that might induce heartburn or keep you awake for longer than desired.
Bedtime snacks should be consumed at least an hour before your actual bedtime and be under 200 calories — no more. Don’t wait until right before you hop in bed to have your snack.
1 cup plain yogurt
1⁄2 ripe banana, coarsely chopped
1⁄2 cup milk
1⁄4 teaspoon pure vanilla extract
1⁄4 graham cracker, crushed
Combine the yogurt, banana, milk, and vanilla in a blender. Blend until smooth.
Pour into a glass. Sprinkle with the graham cracker.
3 cups plain yogurt
2 cups strawberries (fresh or frozen)
1 medium banana
2 teaspoons pure vanilla extract
2 tablespoons agave nectar or honey
Combine the yogurt, strawberries, banana, vanilla extract, and nectar or honey in a blender. Process until smooth.
Pour the mixture into 4 ice-pop molds or paper cups. Place an ice-pop stick in the middle of each cup and freeze for 2 hours, or until solid.
To serve, remove from the molds or peel away the paper cup.
Michael Breus, Ph.D is a Diplomate of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine and one of only 168 psychologists to pass the Sleep Medical Specialty Board without going to medical school. He holds a BA in Psychology from Skidmore College, and PhD in Clinical Psychology from The University of Georgia. Dr. Breus has been in private practice as a sleep doctor for nearly 25 years.
Dr. Breus is a sought after lecturer and his knowledge is shared daily in major national media worldwide including Today, Dr. Oz, Oprah, and for fourteen years as the sleep expert on WebMD. Dr. Breus is also the bestselling author of The Power of When, The Sleep Doctor’s Diet Plan, Good Night!, and Energize!
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