There’s no doubt, a good foam mattress in your home, RV or boat can be a great way to get a restful night’s sleep; however, even with a quality mattress, some people still suffer with insomnia. An excellent way to induce sleep is to use a natural approach. Some foods, such as goji berries, almonds, tomatoes, orange bell peppers, tart cherries, and kiwi fruit, contain melatonin, a substance known to be beneficial in minimizing sleep problems. If you’re bored of the tart cherry juice before bedtime, below you kind find some delicious and light recipes which incorporate several of the other foods (besides tart cherries) that have been shown to help you sleep.
A delicious recipe that incorporates the sleep inducing benefits of flax seeds, and goji berries is tasty Banana Sushi. This simple-to-make snack is perfect for a before bed treat!
1 ripe, but firm, banana
1 tablespoon almond butter
1 tsp flax seeds
1 – 2 tsp goji berries, roughly chopped
1 tsp chopped pistachios
1. Peel the banana and spread the almond butter evenly along one side of the banana.
2. Sprinkle the banana with flax seeds, goji berries, and chopped pistachios.
3. Slice into 1” pieces, and enjoy.
Another excellent evening snack is a simple salad made with dark leafy greens, orange bell pepper, tomato and chopped walnuts. Each of these ingredients is packed with melatonin, so you’ll have a low-fat snack that is high in antioxidants and vitamins, but can still help you get a great night’s sleep.
Orange Bell Pepper and Walnut Salad
1 cup salad greens, such as romaine or a combination of red and green leaf lettuce
1/4 orange bell pepper, diced
1/2 small to medium tomato, chopped
4 to 5 walnut halves, roughly chopped
1/2 – 1 tablespoon light vinaigrette
1. Wash salad greens and spin to dry thoroughly; arrange on a plate or salad bowl.
2. Top greens with bell pepper, tomato and walnut halves.
3. Drizzle vinaigrette over the top.
Of course, fruit is often a favorite bedtime snack. It’s not only delicious, but it gives you enough fiber to keep hunger at bay until breakfast. When you use kiwi fruit, you’ll have a healthy snack that can also help you fall asleep faster.
Quick Kiwi and Banana Salad with Honey Lime Dressing
2 kiwi fruits
1/2 tsp flax seeds
Honey Lime Dressing
1 – 1/2 tsp olive oil
3/4 tsp honey
3/4 tsp fresh lime juice
Small pinch of lime zest, optional
Dash sea salt
1. Slice kiwi fruits and banana; toss together, gently, in bowl.
2. Place all ingredients for dressing in a small bowl; season to taste. Whisk until well combined.
3. Drizzle dressing over fruit; sprinkle with flax seeds, and serve.
If you’re in the mood for a smooth and creamy snack, skip the ice cream and try a wonderful raspberry smoothie with almond milk, goji berries and flax seeds. You’ll cut calories, and sleep better.
Raspberry and Banana Smoothie
½ cup almond milk (soy or low-fat milk can also be used)
½ cup raspberries (fresh or frozen)
½ small banana, cut into pieces
¼ cup apple juice
¼ cup low-fat yogurt (raspberry or vanilla)
Place all ingredients into a blender and process until well combined. Serve immediately.