12 Snooze Worthy Recipes: The Ultimate Sleep Promoting Foods

Good sleep is like the holy grail of wellbeing. It’s the magical elixir that boosts your energy, sharpens your focus, enhances memory, keeps your mood in check, and even influences those late night cravings and your metabolism. However, what and when you eat can play a big role in how well you sleep.

How soon before bed should I eat?

It’s best to eat your last large meal 2-3 hours before bed to give your body time to digest. Digestion slows down at nighttime, meaning that undigested food in your stomach can leave you feeling uncomfortable and disrupt your sleep.

What about night time nibbles?

It’s best not to eat too close to bedtime as it can disrupt your body clock and sleep quality. However if you do need a snack, Having a small healthy snack at least 30 mins before bed is okay. Try to avoid any foods high in sugar as they can give you a bit of an energy rush. Remember, we are trying to wind down and do relaxing things that make us sleepy before bed. 

Best Foods to Promote sleep

Fill up on these foods for dinner to help induce some good zzz’s:

Foods High in Magnesium

Magnesium is a mineral  found in legumes, nuts, seeds, green veggies and milk products that has shown to relax your muscles and  improve sleep quality.

Try some of these recipes:

Chickpea Curry

Beef and Lentil Lasagne

Beef and Bean Quesadilla

Nutty Protein Bars

Foods High in Melatonin

Melatonin is a naturally occurring hormone which helps us sleep. Melatonin is found in eggs, salmon, tuna, nuts, oats, milk, yoghurt, rice, cherries, grapes, strawberries, tomatoes, mushrooms.

Try some of these recipes:

Crispy Egg Feta Taco

Salmon and Rice Bowl

Sesame Crusted Salmon and Soba Noodles

Raspberry Yoghurt Clusters

Foods High in Protein

There is one specific protein called ‘tryptophan,’ which is of importance here. Tryptophan helps your body make more melatonin and promotes sleep. Tryptophan can be found in turkey, chicken, eggs, milk, yoghurt, nuts, seeds, soy products and even bananas.

Try some of these recipes:

Chicken Fried Rice

Chicken Crispy Noodle Salad

Thai Chicken Cashew Nut Stirfy

Peanut Butter Bliss Balls

With the perfect blend of timing and choice, these sleep promoting recipes offer more than just a delicious meal – they provide a nourishing dose of vitamins and minerals to support good physical and mental health. So, whip up these delightful dishes, savour every bite, and nourish your body with the goodness it deserves. Here’s to vibrant health and restful nights ahead!

Live Life Get Active is building a fitter, healthier and happier Australia and we want people to have fun along the way. With the help of Local Government and Corporate Australia we provide FREE health, fitness and nutritional education both online and in the parks, suburbs and cities of Australia.