Consider a spinach salad with pumpkin seeds and dried tart cherries with dinner , or perhaps a side of black beans with your meal .
Foods High in Tryptophan
There ’ s science behind the lore — eating turkey may cause people to crave an after-Thanksgiving nap . Turkey is high in the amino acid tryptophan , which is used for melatonin production . Other foods that are good sources of tryptophan include :
• Milk
• Tuna
• Chicken
• Oats
Consider eating breakfast for dinner with a big bowl of oatmeal made with milk instead of water , mixed with pumpkin seeds , pistachios , and tart cherries . A spinach omelet would complete the meal .
Other Sleep-Promoting Foods
Several other foods have been shown to promote sleep for various reasons , many of which are not fully understood by scientists . These foods include :
• Kiwifruit – Though scientists aren ’ t exactly sure why , several studies show that sleep is improved in people who eat kiwis . It ’ s likely because the fruit contains serotonin , which helps regulate sleep .
• Chamomile tea – This herbal beverage is wellknown for promoting sleep , both anecdotally and in research . It contains the antioxidant apigenin , which binds to special receptors in the brain , reducing insomnia .
• Fatty fish – Fish like salmon , sardines , and trout are high in omega-3 fatty acid , which is needed to make serotonin , a sleep promoter .
Consider enjoying a pistachio-crusted salmon dinner with a spinach , kiwi , and pumpkin seed salad on the side .
Foods to Avoid
Some people believe that having an alcoholic drink at bedtime helps them fall asleep faster , but many studies show that alcohol is detrimental to sleep quality . Drinking alcohol can disturb sleep patterns by affecting melatonin and human growth hormone production . It can also worsen sleep apnea and increase snoring , two factors that may contribute to still feeling sleepy in the morning . You might consider waiting to have that celebratory drink until after you win the gold .
Caffeine , which stimulates the nervous system , is the more obvious drug to avoid . Some people are more sensitive to caffeine than others . Most doctors recommend avoiding caffeine , including coffee and green or black tea , for at least 6-8 hours before bedtime . Keep in mind that decaffeinated coffee and chocolate also contain small amounts of caffeine .
A little planning and a quick trip to the grocery store can provide you with foods that may help you get that full night ’ s rest to play your best !
Sleep Well Sockeye
2 Sockeye salmon filets , 4-6 oz . each 2 cups fresh baby spinach leaves 3 tablespoons honey 2 tablespoons freshly squeezed lemon juice 1 tablespoon olive oil 1 garlic clove , minced 1 cup pistachios , finely chopped Salt and pepper to taste
Preheat oven to 375 F . Combine honey , lemon , oil , and garlic in a small bowl . In a medium bowl , toss spinach with 1 tablespoon of the honey mixture . Pile seasoned spinach on a small baking sheet that has a lip around the edges . Place salmon on top of spinach and brush half of the remaining honey mixture over filets . Mix pistachios into the last of the honey mixture , then spread and press onto top of salmon . Season lightly with salt and pepper . Bake 15-20 minutes or until salmon easily flakes with a fork .
Enjoy , and sleep well ! •
Brandi Givens has been a registered dietitian since 2010 . Questions or comments can be posted to her blog at
brandigivensrd . com .
NOVEMBER / DECEMBER 2021 | MAGAZINE 85