Nutritions

Dietitians reveal 10 best dinner foods to prevent insomnia

Enjoying healthy meals for dinner is not only a great way to end a day of work or recreation, it is also a wonderful way to help keep your metabolism running smoothly and even help you lose those extra pounds. If you’ve found yourself running to the freezer aisle in search of processed food high in sodium, fat and other unhealthy ingredients that seems comforting when you eat it and induces pangs of guilt and heartburn later, then it’s understandable that you’re looking for better choices. Here are three suggestions for healthy meals for dinner that are both delicious and simple to prepare. Let me share with you 10 best dinner foods to prevent insomnia.

But with a little preparation and some level of efforts, it’s possible to get your food choices to become more appropriate. Even though every meal of the day (in addition to your snacks) needs to be monitored and dealt with in a healthy manner, let’s focus on building your arsenal of healthy recipes for dinner. One reason for this is that you will find if you plan accordingly, you could cook/prepare enough so you have leftovers to pack yourself a healthy lunch to take with you to work the following day.

When you develop this habit, it will help prevent the need to ever have to go out during your lunch break to pick up some fast food or any other unhealthy option that’s out there. Don’t miss reading doctors reveals what to do to sleep soundly like a baby

Do you ever have trouble falling asleep? Insomnia is one of the most frustrating things, as you probably know. A few years ago, I started to have insomnia for a period of a few months. I like to heal any health challenge I encounter in a natural way without drug, so I researched and experimented with ways to heal my insomnia naturally. One best natural way to prevent insomnia is foods.

Therefore, consuming some of the foods I am sharing with you on this post is a great way to naturally reduce inflammation. I must say that I am very grateful for this rare opportunity to be able to share with you what I have found to be some of the best foods to eat to prevent insomnia. I am grateful because I know that through my sharing, you can learn from my experience, and be on your way to healing your insomnia too!

Before I get into the foods, I would like to share with you a little bit about what Insomnia is, so that you can gain a better understanding. Insomnia is sleeplessness or difficulty sleeping. It is a sign and as well a symptom that accompanies sleep and other health disorders and often followed by functional impairment of daytime activities. People that have insomnia are not able to get restorative sleep. These persons always have difficulty falling asleep and staying asleep. Insomnia can happen at any age, but is more common in elderly people.

People with insomnia experience poor sleep quality, which refers to the paradox that even though you have slept, you do not feel refreshed when you wake. Insomnia is a common symptom that is already affecting millions of people around the world. It may be caused by many conditions, diseases, or circumstances. It may be caused by such things as unhealthy habits, poor sleep habits, stress, depression, pain, anxiety, or a poor sleeping environment.

As earlier mentioned, some of the most common cause is stress, depression, grief, and other stressful emotions are also big causes. If you are distracted by negative thoughts during the day, it is very likely that you will have difficulty sleeping at night, because your brain will still be mulling over the events and stressors of the day. While the body is trying to rest, the mind reliving stressful past events, and going through a to-do list will give the body a big challenge in falling asleep.

Now I will share with you some of the Best foods to prevent insomnia. If you would like to eat to prevent insomnia, then try incorporating some of these foods into your diet. If you already eat some of them, then include more of them in your diet.

Below are best 10 dinner foods to prevent insomnia:

1. Cherries

Drinking cherry juice or eating cherries can help regulate the body’s sleep cycle. According to a study done by the U.S. National Library of Medicine National Institutes of Health, tart cherry juice reduced the severity of insomnia for older adults.

2. Grapes

Grapes are a fruit that contain melatonin. Melatonin has antioxidant qualities, and plays a big role in sleep-wake patterns. Investigators reported that the grape varieties which have high content of melatonin are: Sangiovesse, Nebbolo, Merlot, Cabernet Savignon, and Croatina.

3. Dairy Products

Dairy products also contain tryptophan the sleep-inducing amino acid that the brain uses to make neurotransmitters that induce sleep. It also spurs the production of melatonin and serotonin. Eat some type of dairy at dinner time and see how it helps with your sleep.

4. Bananas

Bananas contain tryptophan, which is a natural sleep aid and helps to induce relaxation. Also the nutrients in bananas are helpful for other health problems, that may be causing you trouble sleeping. Try to include one banana in your day each day and see how it affects your sleep. I eat a banana every day, and it is one of my favorite foods to eat to prevent insomnia.

5. Tryptophan-Containing Foods

Foods that contain tryptophan, which is an amino acid, can cause a person to feel sleepy. Some foods with high levels of tryptophan are eggs, bananas, and turkey. According to the National Sleep Foundation, carbohydrates increase the availability of tryptophan in the brain. So eating a balanced snack of tryptophan and carbohydrates such as cheese and crackers before bed can increase the possibility of sleep. I started eating eggs only at dinner time and I noticed a big difference in my ability to fall asleep. I had been eating 2 eggs in the morning, but then I would feel tired during the day. So by eliminating eating eggs in the morning and only eating them at dinner, I am now able to fall asleep much more easily, and wake up refreshed.

6. Chamomile Tea

Chamomile Tea is known for being a relaxation inducing tea. It has been used for thousands of years as a natural treatment for many health problems including sleep disorders, digestive problems, and anxiety. Try drinking a cup of chamomile tea before bed and see how it affects your sleep. Chamomile is also available in capsule form for those who would prefer to ingest the herb instead of drinking it.

7. Green Leafy Vegetables

Green leafy vegetables contain healthy amounts of calcium. It is important to get enough calcium because research suggests that being calcium deficient may make it difficult to fall asleep. So including spinach, kale, collards, or other green leafy veggies in your diet would be very beneficial for your sleep.

I hope you learned from this list of best foods to prevent insomnia. Include some of these foods in your diet and see how your sleep improves. Buy eating these foods I was able to fall asleep quickly again and sleep like a baby. I hope the same happens for you!

8. Chicken and Roasted Vegetables

Most of the work involved in this meal is preparation. Begin by setting your oven for 375 degrees. You’ll be using the center rack, so be sure there is adequate space overhead. Roasting time will be determined by the size and amount of chicken you are preparing.

Choose a few favorite vegetables, such as red potatoes, zucchini, and bell peppers. Alternately, try some winter squash. Cut these into big chunks, use a little salt and pepper and your favorite spices, and toss them around in the roaster to coat them.

Next, get your chicken ready. If you want to roast a whole chicken, it will take longer than if you roast chicken breasts or a cut-up chicken. If you’re going with boneless, skinless breast pieces, be sure to cover your pan with foil and add a little bit of water or broth to the pan so they retain their moisture.

You can adjust this recipe to include your favorite seasonal vegetables, and you can make any amount you like. Make extra for tomorrow’s lunch. You can add a salad or whip up some green vegetables on the stovetop once the roasting has been completed.

9. Salmon and Salad

This is a super fast meal that can be thrown together in the blink of an eye. Set your oven’s broiler on low, and use the middle rack. Use a dab of olive oil to coat a baking sheet, and sprinkle the sheet with a little salt and pepper before you put the salmon on it. Put a dash of olive oil on top of the salmon to help it retain its moisture and to add a little more heart-healthy fat, then sprinkle some balsamic vinegar on top. Next, use a little salt and your favorite spices to season the fish, and pop it in the oven. If it is thawed, it will take about 10 minutes to cook, depending on its thickness. If it is frozen, it will take just a little longer.

10. Crock Pot Favorites

One of the best inventions in human history is the crock pot. You simply put your ingredients in before you leave for the day, and when you come home, dinner is ready. Use lean meats and a variety of your favorite vegetables to create healthy meals for dinner without making too much of an effort, or create vegetarian dishes with rice and legumes, plus veggies. You can even use crock pot liners to make cleanup easier.

Don’t forget to season your foods – different spices can give the same basic ingredients a variety of flavors so that you can enjoy a variety of tastes without spending hours shopping. Add a fresh green salad and you’ve got dinner in about 10 minutes of prep time. There are plenty of great crock pot recipe books available, and you can easily change recipes to suit your needs and fit into your healthy eating plan.

These are only a few suggestions for healthy meals for dinner. Remember, choose organics as much as possible, and select wild-caught fish and humanely raised meats. Not only will your dinner be good for you and great for your waistline, it will be something you can feel good about serving.

Credit:

Efogator.com

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