Dreamy dishes for restful sleep
Sleep is vital for good health and well-being throughout your lifetime.
One-third of U.S. adults and children and a staggering three-fourths of teenagers report not getting enough sleep, according to the Centers for Disease Control and Prevention.
Sleep deficiency, defined as less than seven hours a night, is linked to many chronic health problems, including obesity, heart disease, high blood pressure, stroke, diabetes, anxiety and depression as well as an increased risk or injury and falls.
Nutrition plays a profound role in promoting better sleep quality. Nutrients such as magnesium, tryptophan and B vitamins help regulate the production of hormones involved in sleep regulation, including melatonin and serotonin. Other vitamins and minerals have calming and restorative properties that soothe the nervous system.
These dreamy dishes, created by Jessica VanRoo, executive chef of the Susan Samueli Integrative Health Institute, part of UCI Health, serve up all the ingredients for a restful night’s sleep.
Stuffed portobello mushrooms with quinoa, walnuts and sun-dried tomatoes
This sleep-friendly recipe includes a wide variety of ingredients known to support rest and relaxation.
Mushrooms are the only known plant-based source of vitamin D, which helps regulate the body’s sleep-wake cycle and improve sleep quality.
“Although its role is more indirect, vitamin D receptors are found in areas of the brain that control sleep,” says Katie E. Rankell, a registered dietitian and program director of the UCI Health Weight Management Program, part of the Samueli institute. “Vitamin D also supports production of melatonin, a hormone that controls the body's sleep cycle.”
Quinoa, the only whole grain that is also a complete protein, contains both magnesium and tryptophan. Magnesium is essential for maintaining healthy levels of GABA, a neurotransmitter that encourages relaxation, while the amino acid tryptophan is a precursor to serotonin and melatonin.
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Walnuts, which contain melatonin and magnesium, are also a rich source of omega-3 fatty acids and antioxidants that help protect brain cells and improve cognitive function.
Sundried tomatoes add not only a savory flavor but also vitamin C and potassium to promote relaxation. They are also rich in lycopene, a powerful antioxidant linked to heart health as well as better sleep.
“This healthful, easy meal gets dinner on the table quickly, giving you more time to unwind,” adds Rankell.
Salmon and avocado nori wraps
These nutrient-rich nori wraps are the perfect light lunch or dinner that will help support better sleep thanks to a combination of healthy fats, complex carbohydrates and calming ingredients.
Nori, a Japanese seaweed prepared in sheet form and used to wrap sushi, is another reliable source of tryptophan. It contains a high concentration of marine polyphenols that also stimulate calming neural receptors in the brain.
Wild salmon is a well-known as a rich source of omega-3 fatty acids and vitamin D, both linked to brain and heart health, as well as improved serotonin levels and increased melatonin production to reduce stress and promote sleep.
The magnesium and potassium found in avocados support muscle relaxation and calm the nervous system. Their heart-healthy fats can help maintain stable blood sugar levels overnight, reducing the chances of waking up due to energy dips.
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Brown rice provides a base of complex carbohydrates and fiber that also regulates blood sugar.
Layers of cucumbers, carrots and scallions increase the fiber as well as provide hydration and micronutrients that can reduce inflammation, which can interfere with restful sleep.
Adding sesame seeds and oil offers an extra dose of magnesium to help reduce levels of cortisol, the stress hormone.
Lemon juice and rice vinegar contribute vitamin C, which may lower oxidative stress and support adrenal function, indirectly benefiting sleep.
“You’ll love this balanced, sleep-supportive meal that is both satisfying and soothing,” says Rankell.
Cucumber edamame salad
The refreshing mix of ingredients in this salad is pairs perfectly with either the nori wraps or stuffed portobellos and offers a surprising array of sleep-promoting benefits all on its own.
“Primarily made of water, cucumbers are hydrating, low-calorie nutrient powerhouses,” Rankell says. “They contain substantial amounts of magnesium, calcium, phosphorus and an impressive 442 milligrams of potassium!” This potent blend of essential electrolytes works together to maintain heart health as well as muscle and nerve function.
Edamame, or green soybeans, are another delicious, plant-based source of tryptophan. Their protein and fiber content help stabilize blood sugar levels and keep you feeling full longer.
Green onions and garlic provide allicin, which may reduce cortisol levels, which can interfere with sleep. After chopping or dicing, VanRoo recommends letting them sit for 10 minutes before cooking to allow the allicin to fully activate.
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Along with its digestive benefits, the anti-inflammatory properties of fresh ginger can soothe muscle aches and pains, contributing to a more restful sleep.
Sesame seeds and oil are also sources of healthy fats, adding another layer of sleep quality support.
Tamari adds umami flavor without excess sodium to help balance hydration levels for uninterrupted slumber.
“Fresh, flavorful and filling, this salad is a great make-ahead meal for those busy weekdays!” Rankell says.