Eat well to sleep well
Hey, how’s your sleep been? Functioning in this modern world almost seems to require that we compromise our rest. For many of us, work is at the top of our minds, and we are overstimulated by our gadgets. While there’s only so much we can do to manage these aspects of modern life, research shows that it’s possible to eat our way to better sleep.
Foods containing vitamin B, magnesium, and/or the amino acid tryptophan promote the synthesis of serotonin and melatonin. These neurotransmitters are connected to restorative sleep. These foods include:
Lean proteins (e.g. tofu, low-fat cheese, milk, chicken, fish)
Whole grains (e.g. chickpeas, bulgar, barley, oats)
Unsaturated fats (e.g. salmon, codfish, nuts, nut butters)
While fat- and sugar-rich foods may knock us into a heavy food coma, they also lead to disrupted sleep throughout the night. Opt rather for foods that regulate the rise in blood sugar levels also predict deeper, restful sleep as well, such as:
Complex carbohydrates (e.g. wholegrain breads, pasta, rice, oats)
Fibre-rich vegetables and fruits
So what should your dinner look like? Here are some ideas.
For your classic Chinese comfort food: Silken tofu topped with lean ground meat, steamed or lightly stir-fried leafy greens, and brown rice. Try LG Foods Silken Tofu for fresh, supple tofu made from quality beans.
For cool, rainy evenings: wholegrain noodles with clear soup or light sauce. Try LG Foods range of Wholegrain Noodles, ranging from mee tai bak, to yellow mee, to kway teow.
For when you’re feeling fancy: baked salmon dressed with olive oil, lemon juice, garlic and fresh thyme on wholegrain pasta
Still peckish before bedtime?
When you’re craving something sweet and comforting: Ayurvedic spiced milk (milk boiled with cinnamon, turmeric, cardamom, and/or cloves, sweetened with honey)
For something more filling: unsweetened peanut butter on wholegrain toast, topped with berries and sprinkled with chia seeds.
What are your go-to evening dishes to ease you into sleep? Let us know in the comments!
Melatonin and its effects on sleep
Serotonin, melatonin and REM sleep
Psychology today: foods that soothe you to sleep