Getting enough sleep is essential for good health, and the team at Orange County Mattress wants to help you get your best night’s sleep possible. That’s why we created this blog post with delicious, sleep-boosting recipes that are both healthy and tasty. Read on to learn more about how food can help you drift off into dreamland.

The Link Between Food and Sleep

It might come as a surprise just how much food affects our quality of sleep. Eating the right foods can help us relax, while eating the wrong foods can keep us up all night long, tossing and turning. Eating too much or poor-quality food such as processed foods before bed can lead to indigestion, bloating and acid reflux, all of which may disturb our sleep. Ingesting adequate amounts of protein during the day encourages healthy sleeping patterns, helping us achieve deep sleep cycles. The carbohydrates we eat also provide a source of energy and comfort that can prepare us for a good night's rest while avoiding heavy meals close to bedtime will help us stay asleep.

Foods Rich in Natural Melatonin

One way to ensure a good night’s rest is by eating foods rich in natural melatonin such as tart cherries, goji berries, almonds, bananas, eggs, milk, fish, and nuts. These foods contain high levels of melatonin which helps regulate your circadian rhythm (your body clock) and naturally encourages drowsiness. You can also find supplements with melatonin if you don’t want to eat specific foods for this purpose.

Recipes

• Tart Cherry Juice
• Dinner Oatmeal
• Easy Baked Salmon

Warm Milk for Better Rest

Warm milk has long been known as a remedy for insomnia because it contains an amino acid called tryptophan that can help you feel sleepy. Even if you don’t like drinking whole milk on its own or mixing it into tea or coffee every night before bedtime, there are plenty of recipes out there that include warm milk as an ingredient like oatmeal cookies or banana bread — so you can still reap the benefits without having to drink it straight up! 

Recipes

• Mom’s Warm Milk
• Chamomile Moon Milk
• Golden Milk

Make Sure It's Nutrient-Rich

A nutrient-rich meal will provide your body with the energy it needs for optimal functioning throughout the day, and this includes providing your body with the fuel it needs for quality sleep. This means eating foods that contain essential vitamins, minerals, and proteins necessary for proper nutrition. Think of lean meats such as chicken or fish as well as colorful fruits and vegetables with lots of fiber.

Recipes

• Banana Bran Muffins
• Smoky Maple-Mustard Salmon
• Sweet Potato Turkey Chili
• PB and J Smoothie

Five Nutrients for Better Sleep

Sleep is essential for physical and mental health. Quality sleep is even more important - when we don’t get enough, it can have a big impact on our lives. Five key nutrients can help you get a better night's sleep so that you can wake up feeling refreshed and energized every morning. Magnesium, Vitamin D, Omega-3 fatty acids, Melatonin, and B Vitamins are all important for improving one's quality of sleep and overall well-being.

Magnesium reduces stress hormones and boosts production of serotonin to help your mind relax and reach dreamland faster. Vitamin D helps regulate sleep cycles while Omega-3 fatty acids boost energy during the day to ensure fatigue doesn’t interfere with your ability to fall asleep at night. Melatonin assists with inducing drowsiness while B Vitamins provide energy throughout the day so there's never a lack of motivation. Taking these five key nutrients is an excellent way to ensure healthier nights out of restful sleeping.

Change Up What You Eat to Cast a Wider Net for Nutrients

Variety is key when it comes to getting all the nutrients you need to stay healthy overall, but also to ensure that you get all the vitamins and minerals needed for quality sleep. This means switching up your proteins, grains, fruits, and veggies regularly so that you don’t miss out on any important nutrient sources. Eating different types of foods also keeps dinner interesting! Here are some examples of nutrient rich recipes:

• Turkey and Cheese Sandwich with Cherries – Turkey is a great source of tryptophan, an amino acid that helps produce serotonin and melatonin, which are hormones important for regulating your sleep-wake cycle. Cherries contain melatonin, so it’s no surprise why this combination is so popular! Layer turkey and cheese between two slices of whole wheat bread and top with cherries for a sweet snack before bedtime.

• Peanut Butter Toast – PB toast is one of our favorite snacks! The carbohydrates in the toast will help induce drowsiness while the protein in the peanut butter will help curb your hunger until morning. Make sure to choose natural peanut butter with no added sugar or salt for the healthiest option!

• Banana Oatmeal Bowl – Bananas are packed with potassium, magnesium, vitamin B6, and other minerals which make them an ideal bedtime snack. Add some oatmeal (also rich in B6) and cinnamon to the mix for even more benefits! This bowl is perfect for those cool winter nights when all you want to do is cozy up under the covers with something warm and delicious.

• Yogurt Parfait – Yogurt is full of calcium which helps promote better sleep patterns as well as stronger muscles and bones. Top plain yogurt with nuts (which are high in magnesium), honey (which has been linked to improved sleep quality), fruits (which contain antioxidants) or granola (a source of healthy carbs) for an easy-to-make snack that tastes delicious too!

Trim The Fat: Too Much Fat Will Limit Sleep

It’s important not to overload on fat during dinner because too much fat can lead to digestive issues that can interfere with your ability to fall asleep quickly and stay asleep throughout the night. Choose lean proteins like chicken or fish instead of fatty cuts of beef or pork. Pair them with complex carbs like whole grain pasta or quinoa rather than fried potatoes or chips. Have some fresh fruit instead of ice cream for dessert. These are simple swaps that won’t sacrifice flavor but will save on unhealthy fats.

Recipes

• Apple and Orange Marmalade Salad
• Frozen Chocolate-Banana Pops
• Healthy Peach Betty

Come Visit Orange County Mattress to Boost Your Sleeping Comfort!

Whether you choose to snack on some almonds before bedtime or bake up a batch of oatmeal cookies with warm milk, Orange County Mattress wishes you sweet dreams! We hope these delicious recipes will help you get your best night’s rest possible so that waking up refreshed in the morning will be easier than ever before. Visit our showroom for comfortable mattresses and bedding to help support better sleep!