Housewives can add these 3 evening dishes to their menu to help people with difficulty sleeping.
Pan-fried salmon with green vegetables
Salmon is a rich source of omega-3 and vitamin D, two nutrients associated with improved sleep quality.
A study from the Sleep Foundation shows that consuming fatty fish such as salmon can help increase the production of serotonin and melatonin, two important hormones in regulating sleep cycles.
Pan with salmon with a little olive oil, combined with green vegetables such as spinach or steamed broccoli. Green vegetables provide magnesium and vitamin B, which support the conversion of tryptophan into melatonin.
Oatmeal porridge with almonds and bananas
Oatmeal is a source of complex carbohydrates that help increase the absorption of tryptophan into the brain, thereby promoting the production of serotonin and melatonin.
Almonds contain natural magnesium and melatonin, which help relax muscles and improve sleep quality. Bananas provide vitamin B6, which is necessary for serotonin synthesis.
How to prepare: Cook the oats with milk or water, then add the almonds and slice the banana on top. This is a light, easy-to-digest dish and helps sleep effectively.
Grilled chicken with sweet potatoes and pumpkin seeds
Chicken is a rich source of protein tryptophan, which helps increase serotonin production. Sweet potatoes provide complex carbohydrates, which help absorb tryptophan into the brain.
Pumpkin seeds contain magnesium and tryptophan, both of which aid sleep.
How to prepare: Grill chicken breast with light spices, combine with baked sweet potatoes and sprinkle pumpkin seeds on top. This dish is not only delicious but also naturally supports sleep.
Notes when eating dinner to support sleep:
Eating time: You should eat dinner at least 2-3 hours before going to bed to give your body time to digest.
Avoid stimulant foods: Limit caffeine, alcohol, and spicy foods in the evening, as they can disrupt sleep.
Balanced diet: Maintain a diet rich in protein, complex carbohydrates, and fiber to support sleep and overall health.
