Craft the Perfect Meal for a Peaceful Night’s Sleep

Dejan
3 min readDec 17, 2022

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Being a father for nearly two years, I’ve come to understand the all-too-familiar signs of parenthood: gray hair, wrinkles, and dark circles under the eyes. From my experience, the chief villain is disturbed sleep.

Photo by Brett Jordan on Unsplash

The Struggle for Shut-Eyed

Before my foray into fatherhood, my sleep was impeccable, only occasionally marred by restless nights.

Then, my baby girl arrived and reshaped my world, along with my sleep patterns.

Despite her settling into a somewhat regular routine, my internal clock didn’t get the memo. I found myself awake before her or randomly in the wee hours, longing for uninterrupted rest.

Determined, I embarked on a quest for answers—ways to unwind before bed and stimulate melatonin production—aiming to reclaim at least six hours of solid sleep.

Photo by Bastien Jaillot on Unsplash

A Bowl of Dreams

A Bowl of Dreams
My persistence led to the discovery of a miraculous meal—a simpler, healthier alternative to medication. Here’s the recipe:

  • Six spoons of rolled oats (for better texture)
  • One spoonful of chia seeds
  • One spoonful of pumpkin seeds

Simmer in water until firm, then allow to cool slightly.

Photo by khloe arledge on Unsplash

As it cools, stir in:

  • One mashed banana
  • Two sliced kiwis
  • A handful of frozen (or fresh) cherries or tart cherries

Why Does This Work?

  1. Oats supply the amino acid tryptophan, which is crucial for producing the sleep hormones serotonin and melatonin. Chia enhances the meal’s creaminess while adding more tryptophan.
  2. Pumpkin seeds, loaded with magnesium, iron, and zinc, fend off nocturnal awakenings.
  3. Bananas, rich in potassium and magnesium, also harbor tryptophan, acting as a natural muscle relaxant.
  4. Kiwis, abundant in antioxidants, combat sleep-disrupting agents and are one of the rare fruits boasting folate and serotonin, aiding those with restless legs.
  5. Cherries, meanwhile, offer a natural melatonin boost and are antioxidant-rich.
Photo by Federica Diliberto on Unsplash

Integrating this meal into your evening routine could revolutionize your sleep. Give it a try—sweet dreams await!

P.S.

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Dejan
Dejan

Written by Dejan

Biologist, ecologist, and proud millennial. Enjoys teaching, writing, and reading. Passionate about sports and adventure. Fights anxiety boldly.

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