Sleepy diet for an energized life

A diet rich in tryptophan can improve your sleep. Tryptophan is an aminoacid that is a major building block for making serotonin, a neurotransmitter which sends messages between nerve cells and causes feelings of sleepiness.

Sleepy diet for an energized life

+ For tryptophan to be effective in improving sleep, it's suggested eating between 1 to 5mg a day. This amino acid is abundant in whole grain cereals, turkey, tuna, bananas and plantains, dates, dried figs, nuts, yogurt and milk.

We have put together a suggested complete menu, during the entire week, comprised of specific foods that aid in improving your sleep.

RELAXING INFUSION WITH HONEY

Ingredients

  1. • 2 tablespoons of hops flowers
  2. • 1 tablespoon lemon blossom
  3. • 1 tablespoon of hawthorn

Relaxing infusion with honey

Relaxing infusion with honey

Preparation

Place in 1 cup 1 spoonful of this mixture, fill the cup with boiling water, allow to steep, covered, for 15 minutes and strain. Sweeten with honey and drink tepid.

MONDAY

BREAKFAST

  1. • 1 glass of orange juice with 3 teaspoons of brewer's yeast and 3 drops of wheat germ oil
  2. • 1 glass of skim milk with 1 teaspoon of decaf instant coffee.
  3. • 2 slices of wholewheat bread
  4. • 1 teaspoon of honey

LUNCH

  1. • Whole gain rice with spinach
  2. • Tomato and celery salad
  3. • 6 oz/180 g of lean pork

SNACK

  1. • 5 walnuts
  2. • 1 cup low-fat yogurt

DINNER

  1. • 1 cup of vegetable stock with 1 spoonful of brewer's yeast and wheat germ
  2. • Lettuce, soybean sprouts and fennel salad
  3. • 2 slices of wholewheat bread
  4. • 1 pear
  5. • Relaxing infusion with honey*

TUESDAY

BREAKFAST

  1. • 1 glass of orange juice with 3 teaspoons of brewer's yeast and 3 drops of wheat germ oil
  2. • 1 glass of skim milk
  3. • 2 slices of wholewheat bread with 2 teaspoons of plum jam

LUNCH

  1. • 1 soy burger
  2. • 5 oz/150 g sautéed or steamed spinach
  3. • Potato, carrot and snow pea salad
  4. • 2 slices of wholewheat bread

SNACK

  1. • 1 cup low-fat yogurt

DINNER

  1. • 1 cup of vegetable stock with 1 spoonful of brewer's yeast and wheat germ
  2. • Zucchini scramble
  3. • 2 slices of wholewheat bread
  4. • Relaxing infusion with honey*

WEDNESDAY

BREAKFAST

  1. • 1 glass of orange juice with 3 teaspoons of brewer's yeast and 3 drops of wheat germ oil
  2. • 1 glass of skim milk
  3. • 2 oz/60g of muesli

LUNCH

  1. • Grilled chicken with leeks, red peppers and beet.
  2. • 1 slice of wholewheat bread
  3. • 1 fruit

SNACK

  1. • 1½ oz/45 g of dates
  2. • 1 slice wholewheat bread
  3. • Skim milk with malt

DINNER

  1. • 1 cup of vegetable stock with 1 spoonful of brewer's yeast and wheat germ
  2. • Eggplant flan with sweet beet salad
  3. • 2 slices of wholewheat bread
  4. • Relaxing infusion with honey*

Sleepy diet for an energized life

THURSDAY

BREAKFAST

  1. • 1 glass of orange juice with 3 teaspoons of brewer's yeast and 3 drops of wheat germ oil
  2. • 1 glass of skim milk
  3. • 3 whole grain crackers

LUNCH

  1. • Pumpkin and potato purée
  2. • 7 oz/200 g grilled fish
  3. • Lettuce salad

SNACK

  1. • 1 banana
  2. • 2 slices of wholewheat bread

DINNER

  1. • 1 cup of vegetable stock with 1 spoonful of brewer's yeast and wheat germ
  2. • Pasta with sautéed broccoli
  3. • 2 slices of wholewheat bread
  4. • Relaxing infusion with honey*

FRIDAY

BREAKFAST

  1. • 1 glass of orange juice with 3 teaspoons of brewer's yeast and 3 drops of wheat germ oil
  2. • 1 glass of skim milk with 1 teaspoon decaf coffee or malt
  3. • 2 slices of wholewheat bread

LUNCH

  1. • Tuna, potato, lettuce, carrot, sweet beet and red pepper salad
  2. • 1 fruit

SNACK

  1. • 5 dried figs
  2. • 2 slices of wholewheat bread

DINNER

  1. • 1 cup of vegetable stock with 1 spoonful of brewer's yeast and wheat germ
  2. • Mixed steamed vegetables with 1 cup of brown rice
  3. • 2 slices of wholewheat bread
  4. • Relaxing infusion with honey*

SATURDAY

BREAKFAST

  1. • 1 glass of orange juice with 3 teaspoons of brewer's yeast and 3 drops of wheat germ oil
  2. • 1 glass of skim milk with ½ cup of cereals

LUNCH

  1. • 5 oz/150 g of turkey
  2. • Fresh basil and tomato salad with fresh mozzarella
  3. • 2 slices of wholewheat bread

SNACK

  1. • 1 cup low-fat yogurt
  2. • 2 slices of wholewheat bread

DINNER

  1. • 1 cup of vegetable stock with 1 spoonful of brewer's yeast and wheat germ
  2. • Spinach flan with pumpkin purée
  3. • Pear compote
  4. • Relaxing infusion with honey*

Sleepy diet for an energized life

SUNDAY

BREAKFAST

  1. • 1 glass of orange juice with 3 teaspoons of brewer's yeast and 3 drops of wheat germ oil
  2. • 1 glass of skim milk
  3. • 2 slices of wholewheat bread

LUNCH

  1. • Grilled fish with mixed steamed vegetables
  2. • Apple compote
  3. • 1 slice of wholewheat bread

SNACK

  1. • Fruit salad

DINNER

  1. • 1 cup of vegetable stock with 1 spoonful of brewer's yeast and wheat germ
  2. • Chicory with nuts and yogurt sauce
  3. • Golden nuggets filled with corn cream
  4. • 2 slices of wholewheat bread
  5. • Relaxing infusion with honey*

* see Relaxing infusion with honey box.

Sleepy diet for an energized life

MACKEREL, SALMON AND SARDINES

These blue fish are rich in Omega-3 fatty acids, which fortify the nervous system and support brain health and the nerves. Eating these fish daily can improve the body's resistance to tensions; in addition they are highly nutritious foods.

Mackerel, salmon and sardines

FRUITS THAT HELP YOU SLEEP

Figs, bananas and dates are rich in tryptophan, a substance that can contribute to sleeping. They make a great dessert after dinner, to make sure you get a restful night's sleep.

Fruits that help you sleep

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