Top 3 Dinners for a Restful Night's Sleep

Table of Contents

• 1. Chicken and Veggie Bowl with Rice

• 2. Tuna with Potato and Veggies

• 3. Chicken Soup with Whole Wheat Noodles

A good night's sleep is crucial for overall health and well-being, and what you eat plays a significant role in achieving that restful state. These dinners incorporate ingredients that are naturally sleep-supportive, while also ensuring a balanced and nutritious meal.

1. Chicken with Veggies and Rice

Ingredients:

• 4 ounces boneless, skinless chicken breast

• ½ cup chopped bell pepper (any color)

• 1 cup cooked rice

• 1 tablespoon olive oil

• ½ teaspoon dried thyme

• Salt and pepper to taste

• Optional additions: Chopped spinach, cherry tomatoes, crumbled feta cheese

• Instructions:

  1. In a large frying pan, heat olive oil over medium heat.

  2. Season the chicken breast with salt and pepper. Add it to the pan and cook until it is done.

  3. Remove the chicken from the pan and set it aside to rest.

  4. Add the chopped pepper to the pan and cook until the vegetables are tender-crisp.

  5. Stir in the dried thyme and season with salt and pepper to taste.

  6. Slice or shred the cooked chicken breast.

  7. Serve the chicken and vegetable mixture with the cooked rice.

  8. Garnish with your choice of optional additions (chopped spinach, cherry tomatoes, crumbled feta cheese).

Pro Tip: Marinate your chicken breast in a mixture of olive oil, lemon juice, and your favorite herbs for added flavor.

The Science Behind It: Chicken is rich in tryptophan, promoting the production of sleep-regulating hormones. Rice provides sustained energy, preventing late-night hunger pangs.

Photography by bayusyaits

2. Tuna with Potato and Veggies

Ingredients:

• 5 ounces canned tuna in water, drained and flaked

• 1 cup mixed greens

• ½ cup chopped cucumber

• ½ cup chopped cherry tomatoes

• ¼ cup crumbled feta cheese

• 2 tablespoons olive oil

• 1 tablespoon lemon juice

• 1 teaspoon dried oregano

• Salt and pepper to taste

• Instructions:

  1. In a large bowl, combine the mixed greens, chopped cucumber, and cherry tomatoes.

  2. In a separate bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper.

  3. Top the salad with flaked tuna and crumbled feta cheese.

Pro Tip: You can add chopped avocado, sliced bell peppers, or a sprinkle of your favorite nuts or seeds for extra flavor and texture.

The Science Behind It: Canned tuna is a convenient source of vitamin B6, which contributes to melatonin production, promoting better sleep.

Photography by enginakyurt

3. Chicken Soup with Whole Wheat Noodles

• Ingredients:

  • 4 chicken breast, cooked and shredded

  • 4 cups chicken broth

  • 1 cup chopped carrots

  • ½ cup chopped celery

  • ½ cup chopped onion

  • 1 tablespoon olive oil

  • 1 cup cooked whole wheat noodles

  • Salt and pepper to taste

  • Optional additions: Chopped fresh parsley, chopped fresh dill

• Instructions:

  1. In a large pot, heat olive oil over medium heat.

  2. Add the chopped carrots, celery, and onion and cook until softened.

  3. Add the chicken broth and bring to a boil.

  4. Add the shredded chicken and cooked whole wheat noodles to the broth.

  5. Season with salt and pepper to taste.

  6. Serve hot, garnished with chopped fresh parsley and dill

Pro Tip: Want to add a creamy texture to your soup? You can whisk in a tablespoon of softened cream cheese or a splash of heavy cream for a richer flavor.

The Science Behind It: The warm broth and gentle flavors of the vegetables create a comforting and soothing effect. Chicken provides protein for sustained energy, while whole wheat noodles offer complex carbohydrates for a satisfying meal.

Photography by houseofcuckoo