4 Healthy Dinner Recipes to Sleep Well and Wake Up Energized

What we eat for dinner plays a vital role in the quality of sleep we get every night. Foods with nutrients that induce sleep have similar effects to melatonin supplements. Meanwhile, there are those that interrupt sleep.

But eating one type of food such as almonds for the sake of quality sleep can be boring. Not to mention, you’re also skipping the other nutrients your body needs to repair and recover cells from daytime pro cheer activities.

So, what's the best approach? Cook sleep-enhancing dinners that are filling, delicious, and nutrient-dense. Here are four recipes that are worth trying.

1. Seared salmon and braised broccoli

Salmon and other fatty fishes are rich in the amino acid called tryptophan. This compound is the reason for increased serotonin (relaxation to drowsiness) and melatonin (sleep cycles and deep sleep) production. If you want a tasty and light dinner that will make you drowsy and give you a night of deep sleep, this Italian dish is your choice.

Get the recipe here.

2. Green smoothie

Your brain wouldn’t be able to use tryptophan in the manufacture of melatonin if your diet lacks calcium. That’s why you should accompany your fish dinner with a complimentary kale smoothie. Research has shown that Kiwi can improve sleep. Add two slices of the fruit to the ingredients as well for more natural sweetness and flavor.

Get the recipe here.

3. Walnut-crusted lemon chicken piccata

Aside from fatty fish and kiwis, chicken and walnuts are also rich sources of tryptophan. The only difference is that this meal is slightly heavier on your gut. I would suggest cooking this dish on a Friday night as a transition to a relaxed weekend.

This meal is also best for those with slow metabolisms. You can wake up on a Saturday morning energized and go straight to your workout routine without having breakfast first.

Get the recipe here.

4. Albacore tuna bowl

For pro cheer community members with high metabolisms, eating a highly filling dinner is the best strategy for uninterrupted sleep. There’s no other heavy recipe in this list than this ingredient-packed bowl.

Fatty fishes like the Albacore tuna aren’t just well-known for tryptophan, they’re also packed with vitamin B6 - a nutrient that boosts melatonin and serotonin production. And if you think that’s the only benefit of vitamin B6, it can also help you recall dreams and make it easy to achieve lucid dreaming.

Get the recipe here.

Knowing which macronutrients are best for boosting your sleep quality and the food ingredients to get them from improves your pro cheer wellness. At the same time, stay away from those that ruin your nighttime rest. Planning ahead always works.

You are what you eat. Know how to make the best food choices for your pro cheer career by reading these articles!

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