21 Dishes to cook for beating Insomnia Today

Anyone who would like to beat insomnia needs to know that this battle has to be lead on many different fronts. Changing your diet is one of the most efficient ways to deal with this problem.

You are probably wondering “How do I know which dishes are sleep friendly?”

Well.

Worry no more because we are here today to set things straight.All you need to do is keep reading and apply at least one of our 21 dreamy recipes each day.  Seriously delicious dishes are ahead of us, so get ready to start drooling.


1. The best sleep and happiness inducer made of Salmon And Broccoli

We are jumping right in, with the best recipe in the whole batch. The two key ingredients of this dish – salmon and broccoli are full of tryptophan, magnesium, calcium and melatonin, a combo that is guaranteed to ameliorate your sleep.

These substances promote natural melatonin production and deactivate adrenalin at the same time. Even though taking a nap after this kind of lunch seems to be “an offer you cannot refuse,” gather your strength and stay awake until the bedtime. If you combine this lunch with a sleep-enhancing drink for dinner, you will drastically increase your chances of having a good night’s sleep.

List of ingredients for 4 servings

1 ¼ pounds of skinned wild Alaskan salmon fillet.

2 heads of trimmed broccoli

1 small, diced onion

 1½ tablespoons of extra-virgin olive oil

½ cup of water

 3 tablespoons of raisins

2 tablespoons of pine nuts

1 tablespoon of rosemary

1 teaspoon of salt

Instructions

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Take a large, wide saucepan and heat one tablespoon of olive oil in it, over medium heat. Add previously chopped onion and cook for 3-4 minutes, occasionally stirring, until it turns translucent. Add pine nuts, raisins, and the remaining rosemary. Cook while continuously stirring, for 3-5 minutes.  The pine nuts should become fragrant and begin to brown.

Next, add the broccoli, season it with the rest of the salt and toss the pan to mix the ingredients. At last, add water and bring the whole mixture to boil. Reduce the heat to maintain a simmer and cook it for 8-10 minutes, until the liquid has almost evaporated. Don’t forget to stir it from time to time.

2. Fall asleep faster and get a good rest with Warm Fish Soup

The secret of this soup is hidden in rice and halibut. They contain tryptophan, magnesium, melatonin and vitamin B6. If you make this delicacy your favorite dinner, you can count on aid in the serotonin to melatonin conversion and protection from depression and other mood disorders. Staying asleep will become simple again, while counting sheep and tossing in bed will become a part of the past.

The warm beverage will ensure calming effects, but you have to do your part too – make sure to eat your dinner at least 2-3 hours before bedtime. Soup is a liquid, and it will make you pee, which means it will interrupt your sleep if you eat it too late.

 1 pound of halibut fillets 

  1 cup of jasmine rice

4 cups of reduced-sodium chicken 

2 cups water

1 lemon - zest and juice

4 cups of bite-size pieces of arugula

 1 cup of shredded carrots

¼ cup pf thinly sliced fresh mint

 2 finely chopped scallions

Tip for salt-lovers: Go with reduced-sodium broths and try to cut salt intake in general. Although, sodium doesn’t have a direct effect on sleep, it can cause hypertension and water retention which both affect your ability to sleep.

Instructions

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At last, when serving, put lemony rice into a bowl. Top it with fish, arugula, carrot, scallions, and mint. Take one cup of the warm broth and pour it into the bowl. Now, you are ready to have light and refreshing dinner.

3. Sleep tight and have healthy bones with Calcium rich Chamomile Lavender Latte

A glass of warm milk for better sleep is centuries old recipe. Your grandmother prepared it for you, and her grandmother did the same for her when she was a child. Some traditions are kept for a reason, so why not embrace them?

First, milk contains tryptophan, whose main role is to help you fall asleep. Second, warm milk, warms up the organism, helps muscles relax and slows down bodily functions. At last, there is a psychological side to this story - milk is associated with mother's love and care, so there is no wonder it is so comforting and soothing.

However, we will be adding a few more ingredients to enhance milk’s benefits and turn it into a real sleeping potion.

List of ingredients for 2 servings

16 ounces of milk

1 tablespoon of dried chamomile buds 

2 teaspoons of dried lavender buds

 1-2 teaspoons of honey or maple syrup

1/4 teaspoon of pure vanilla extract

Scientific tip:

 Adding lavender and chamomile buds into your milk might seem weird at first, but it makes sense. It is all about the scent, not the taste of these herbs. Numerous scientific studies had shown that lavender decreases heart rate and blood pressure, putting you in a relaxed, sleepy state.

Chamomile, on the other hand, has a mild sedative effect which calms nerves and reduces anxiety. It helps with insomnia, even when this sleeping disorder shows up as a secondary symptom of some other medical condition, such as gastrointestinal and cardiovascular problems, colic or osteoporosis.

Instructions

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Take a small pan and heat milk until it is very hot. However, be careful and don’t let it boil.

4. Avoid insomnia and depression all at once with Turkey Breasts

Want to make your whole family sleep better? Or you want to stay sleep-friendly during the festivities? Buy turkey meat! We take care of your needs, which is why we came up with a recipe that can be used for different celebrations and feed many guests.

Turkey contains tryptophan which is well known to you by now.  However, the story about turkey making you extremely sleepy after Thanksgiving is not entirely accurate. Tryptophan from turkey proteins will inevitably induce sleeping, but only if you eat it in combination with carbohydrates, so a slice of bread or a small bagel along with your meat will do the magic.

List of ingredients for 8-10 servings

4 lbs. of boneless turkey breast

 1 unpeeled onion (cut in half)

   1 head of garlic (cut in half)

 5 sprigs of fresh thyme

For the rub

5 grinds of black pepper

2 teaspoons of salt

  1 ½ or 2 tablespoons of olive oil

 1 ½  teaspoon of garlic powder

  1 ½  teaspoon of onion powder

 1 teaspoon of paprika

For gravy

Chicken stock or broth

4 tablespoons of butter

¼ cup of flour

Little bit of salt and pepper

Instructions

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In the meantime, start preparing the gravy by straining the remaining liquid from slow cooker into a measuring jug and squishing the onions, garlic, and thyme to extract the flavor. Top that up with chicken broth/stock.

5. Get in control of your sleeping cycle with Melatonin from Pomegranate

Pomegranate and walnuts, both full of melatonin with the addition of tryptophan and calcium-rich yogurt, will help you regulate your sleeping cycle in no time. This healthy and delicious dish won’t make you instantly sleepy, which is why it is ideal for breakfast, but it will promote the natural melatonin production.

  • Friendly Warning: This dish is so easy to make that many people feel tempted to use it for a quick dinner instead. Don’t do it. Greek yogurt, walnuts, and pomegranate are full of protein which will keep you awake. For ideal, sleep-inducing dinner go with carbohydrates instead.

List of ingredients for 8-10 servings

 1 Pomegranate fruit

1 cup of plain Greek yogurt

 ¼ cup of chopped walnuts

 2 tablespoons of raw honey (optional)

Instructions

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Sprinkle chopped walnuts over the yogurt and then add a tablespoon of honey, if you like. Mix all of the ingredients together and you are ready to start your day with a delicious meal.

6. Make your own natural Almond Milk sleep potion to calm your mind and body

This fancy looking pink drink, which even vegan insomniacs can use, has two unique beneficial ingredients - Montmorency tart cherry juice and Ashwagandha powder. Once you start using it, it should bring you many health benefits, calming your nerves, lowering blood sugar and cortisol levels and most importantly, giving you up to 84 extra minutes of sleep every night. As a bonus, you can make it in not more than 5 minutes!

List of ingredients for 2 servings

6 ounces of almond milk   

4 ounces of  Montmorency tart cherry juice

1 tablespoon of maple syrup or honey

   ½ teaspoon of Ashwagandha powder

Dried culinary rose petals for aroma.

Instructions

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Once everything is thoroughly mixed, top it with dried rose petals and drink warm.

7. Eat Gnocchi with Spinach and Chickpea to adjust your circadian clock

If you read our recipes thoroughly, you must have caught one of the most important advice we shared with you –  dinner is the time for carbohydrates. Of course, junk food won’t do you any good, so pizza is off the list, but this healthy combination of gnocchi and different vegetables is a perfect choice. Spinach and chickpea contain tryptophan, vitamin B6, magnesium, potassium, and calcium – all of these substances play a significant role in sleep health promotion.

List of ingredients for 4 servings

 1 pound of shelf-stable gnocchi

 1 15-ounce can of rinsed chickpeas

1 14-ounce can of vegetable broth·     

 8 cups of fresh  spinach

2 cups of peeled butternut squash

 ½ cup of sliced shallots

2 minced cloves of garlic

2 tablespoons of currants

 1 tablespoon of chopped fresh sage

¼ teaspoon of  ground pepper

  1 ½ tablespoon of extra-virgin olive oil

2 tablespoons of balsamic vinegar

Instructions

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Sprinkle the dish with balsamic vinegar, and the dinner is ready.

8. Tasty banana topped bagel that helps with muscle relaxation and stress relief

You must have heard by now that bananas are sleep beneficial. However, relaxation is usually a job for a warm drink, not a nut-butter bagel. Well, we like to think outside the box.

Bananas are an excellent source of potassium and magnesium, which are natural muscle relaxants. They are also rich with the amino acid L-tryptophan, that get converted to 5-HTP in the brain, and then to serotonin (which is a relaxing neurotransmitter) and, at last, to melatonin.

Nut butters also contain tryptophan, while bagels are made of carbohydrates which are responsible for speeding up this process.

So, science says – for sweet dreams, eat healthy sweets.

List of ingredients for 2 servings

 1 split and toasted whole-wheat bagel.

1 small sliced banana

2 tablespoons of natural nut butter 

  1 teaspoon of honey

Pinch of salt

Diet Tip: If you are trying to lose weight and want to cut the number of calories, use two teaspoons of nut butter, instead of two tablespoons. The taste will remain the same, and the dish will become diet friendly.

Instructions

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Top that with banana slices and your healthy breakfast will be ready.

9. Kale mushroom salad – another leafy green to aid your sleep hygiene

You might not be the fan of kale, but you have to admit it is crazy healthy. Just like spinach, and other leafy greens, kale can be your savior when it comes to sleep. If you include it in your diet and combine it with healthy sleeping habits and regular exercise, you shouldn’t have any problems.

Calcium deficiency may cause sleeping difficulties, and kale can solve that. Other than that, it is packed with numerous vitamins and minerals such as vitamins A, B6, C and K, potassium, magnesium and even iron.

List of ingredients for 4 servings

6 cups of thinly sliced kale, stems removed

2 slices of center-cut bacon

2 coarsely chopped hard-boiled eggs

 1 ½ cups of sliced white button mushrooms

 ½ cup chopped onions

2 teaspoons whole-grain mustard

2 tablespoons of extra-virgin olive oil

2 tablespoons of red-wine vinegar

¼ teaspoon of freshly ground pepper

Pinch of salt

  • Tip: Herbicides, pesticides, and other toxins can be the cause of your insomnia. To eliminate this potential factor, we recommend using organic ingredients in all of your recipes.

Instructions

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Pour the mushroom mixture over eggs and kale. Add the bacon to the bowl and toss to combine. Bon Appétit!

10.  Cinnamon Turmeric drink, makes you fall asleep faster and prevents negative consequences of sleep loss

Think of all the troubles you are struggling with, due to insomnia. Your body is not functioning as it should. Your immune system is endangered, you feel edgy and tired all the time, and even your stomach acts up more often than usual. Luckily, we are here to introduce you to turmeric. In general, it works like a great liver detoxifier, reduces inflammation, lowers blood sugar levels, boosts your immune and soothes the digestive system. Once your organism is “refreshed” like this, you can fall asleep faster, sleep better, and wake up feeling rested.

We already talked about the calming effects of chamomile tea, so you can only imagine how miraculous it is when combined with turmeric.

List of ingredients for 2 servings

½ cup of warm brewed chamomile tea

1 cup of hot almond milk

2 crushed black peppercorns

2 teaspoons of virgin coconut oil

½ inch peeled and grated ginger knob

2 teaspoons of turmeric powder

2 teaspoons of Ashwagandha powder

½ teaspoon of cinnamon powder

½ teaspoon of nutmeg    powder

¼ teaspoon cardamom    powder

2 teaspoons of raw honey or maple syrup 

Recipe Tip: Even though peppercorn might seem like an odd choice for this drink, don’t hesitate. Trust us; it is here for a reason.  Pepper appears to give turmeric the kick it needs to achieve the best results, think of it as a turmeric amplifier.

Instructions

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Add honey or maple syrup if you are aiming for a sweet beverage. Mix everything to combine and serve warm.

11. Relief anxiety and stimulate serotonin production with Sweet Dreams Banana Tea 

Tea is always a good idea. Especially if you are struggling with insomnia. If you would like to avoid medication, many herbal remedies can help you with your sleeping issues, and they usually come in the shape of warm, aromatic tea. Though you probably imagine some pungent or tasteless drink, we are here to prove you wrong.

What makes this tea special are bananas, ginger, and anise star. Ginger root is undeniably efficient with nausea, morning sickness, dizziness, and headaches, but its sleep induction properties work only for some people. However, it does stimulate serotonin production and therefore, relieves anxiety and enhances relaxation.  In combination with star anise, which is not as potent as valerian but definitely has sleep-inducing effects, it should improve the overall quality of your sleep.

  • Warning: Anise star should be consumed in minimal amounts. Be aware that you must not confuse it with Japanese star anise that is highly toxic.


List of ingredients for 2 servings

2 cups of purified water

1 sliced banana

1-inch ginger knob

2 cloves·

1 cinnamon stick

2 anise stars

Instructions

Step 1: Prepare a medium saucepan and place all of the ingredients in it. Bring the mixture to boil over medium heat.

Step 2: Let the tea simmer for 10 minutes, remove it from heat, strain and drink while it is warm.

12. Calming Peppermint Tea for Restful Nights

If you prefer traditional recipes over exotic combinations, peppermint tea is the right choice for you. It has been used for centuries as an efficacious treatment for various health problems, such as stress, lack of concentration, stomach aches, diarrhea, constipation, sinus pressure, common cold, skin irritations and at last sleeping disorders.  

This is the most straight-forward recipe we will give you, but you can always add a little twist to make it more interesting. Some people prefer to combine it with chamomile, while some like to add a little bit of vanilla to change its taste. You can use it both hot and iced, but as sleep induction is our priority, the recommendation is to stay with warm options, as the temperature of your beverage can also have a soothing effect.

List of ingredients for 2 servings

½ cup of fresh or dry peppermint leaves

3-4 cups of boiling hot water

 2-3 tablespoons of raw honey

Instructions

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Add raw honey, if you like and pour the tea into cups. Your sleep inducer is ready.

13. Braised Greens and Bean Panini for refreshing start of the day

The equation you see above is ideal for a meal that is supposed to help you beat insomnia. However, as we already wrote about health benefits of all of the listed ingredients, we won’t be repeating ourselves.

Anywise, you might notice this dish requires a lot of preparations, which might not be so convenient for a breakfast recipe. Fortunately, both braised greens and bean spread can be prepared in advance and used for several days in a row. If you place them in separate, covered containers and refrigerate them, you will be able to store them for up to 3 days.

List of ingredients for 6 servings

For braised greens

1 ½ pounds of hearty greens

2 large sliced leeks.

1 cup of vegetable broth

3 tablespoons of oil

¼ teaspoon of salt

 ¼ teaspoon of ground pepper

¼ teaspoon of red pepper

For white bean spread

12 slices of crusty

3  onion bulbs

2 cloves garlic

½ cup of dry white wine

1 15-ounce can of  cannellini beans

2 tablespoons of olive oil

⅛ teaspoon of salt

⅛ teaspoon of ground pepper

Cooking spray 

Instructions

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Start by preparing braised greens. First, strip leaves from the stalks. Stack the leaves and slice them into 1-inch strips. Then, proceed to thinly slice the stems into smaller, ¼-inch pieces. Keep the leaves and the stems apart.

14. Tuna Stuffed Potatoes for overcoming magnesium deficiency

Have you ever tried to combine canned tuna with potatoes, artichoke, provolone cheese and basil? No? Well, even though this unusual combination might seem like a Hail Mary in insomnia combat, it is surprisingly delicious. It includes a significant number of tryptophan and magnesium sources.

Magnesium deficiency is known to cause troubled sleep and insomnia. If you are suffering from such condition, you should check yourself for diabetes and digestive diseases. However, tuna intake can help compensate for the lost magnesium.

Also, tuna is rich in vitamin B6 which helps your body produce melatonin. So, consider this odd meal once again. 

List of ingredients for 4 servings

 2 drained 5-6-ounce cans of chunk light tuna

4 scrubbed medium russet potatoes

1 drained and chopped 6-ounce jar of marinated artichoke hearts

2 chopped scallions

1 finely chopped plum tomato

¾ cup of shredded provolone cheese

¾ cup of low-fat Greek yogurt

½ cup and 2 tablespoons of fresh basil.

1 tablespoon of rinsed capers

¼ teaspoon of salt

½ teaspoon of ground pepper

Instructions​​​​​

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Top each potato with remaining basil and a little bit of tomato. Your lunch is ready to be served.

15. Homemade Granola – Sleep friendly substitute for sugary delicacies

We can bet that you’ve searched the internet for insomnia beating recipes. In most of the cases, you ended up with the ingredients that you should eat, and the ones that you should avoid, but no actual recipes for sleep-friendly dishes. Okay, no proteins before bedtime, no junk or spicy food, less sugar, no hidden caffeine sources and that’s it. Seems simple, but it is not. Especially when you have a sweet tooth.

When such situation happens, it is the right time to turn to homemade granola. Oats are full of melatonin and tryptophan, and so are all kinds of nuts. The trick is, you can choose and add your favorite ingredients, with no strict limitations.

  • Tip: No fruit you add in the granola will do you any harm. However, certain fruits can do more good than the others. For optimal results, choose bananas, tart cherries, pomegranate, grapes, apples, and peaches.

List of ingredients for 4 servings

 4 cups of rolled oats

1 ½ cup of raw nuts and seeds (you can use whichever you like the best, but in this case, we will go with pecans and pepitas)

 ⅔ cup of chopped dried fruit, preferably cherries and bananas

½ cup of melted coconut or olive oil

½ cup of maple syrup or raw honey

1 teaspoon of fine-grain sea salt

½ teaspoon of cinnamon

1 teaspoon of vanilla extract

½ cup of coconut flakes or chocolate chips

Instructions

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You can store the granola in airtight containers at room temperature for up to 2 weeks. If you choose to store it in sealed freezer bags in the freezer, it can last up to 3 months.

16. Coconut Milk Quinoa – Want to sleep? Eat quinoa. Want to sleep? Avoid quinoa.

Admit it; this title is confusing. Let us clear that up for you. Simply put, you should eat quinoa, it is sleeping beneficial, and that is the reason why it found its place on our insomnia battling food list. This seed is a complex carbohydrate that releases insulin into the organism, and insulin is required to transport tryptophan to the brain. Also, it has high magnesium and protein content, which makes it a potent relaxant.

Here’s where things start to be complicated. High protein levels are not good for your sleep. They will keep you awake at night, but, only if you eat them for dinner. Starting your day off with protein bomb like this one will only make you feel more energized. So, as long as you stay with quinoa as breakfast choice, you will benefit from it.

List of ingredients for 2 servings

1 chopped banana

½ cup of rinsed dry quinoa

¾ cup of canned coconut milk

⅓ cup chopped toasted pecans

2 teaspoons of  vanilla extract

  ½ teaspoon of cinnamon

pinch of salt

Instructions

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Divide quinoa mixture into two separate bowls and top it with bananas and pecans. Drizzle it with a few drops of coconut milk. Your exotic breakfast is made.

17. Savory Oatmeal – Ideal salty breakfast for melatonin boost

If you prefer salty over sweet breakfast and you just started to worry there won’t be anything suitable recipes for your mornings on this list, keep reading. The fact is, oatmeal is usually cooked to be sweet or neutral, but why not make it salty and embrace its sleep beneficial properties at the same time?

As you know, oatmeal is rich in melatonin, it triggers insulin production and offers enough energy to start your day, even if you haven’t had your good night’s sleep.

LIST OF INGREDIENTS FOR 4 SERVING

  3 cups of water

1 cup of neutral-flavored milk

1 tablespoon of unsalted butter or olive oil

1 cup of steel-cut oats

 ¼ teaspoon of salt

Pinch of freshly ground black pepper

Mix-in ideas: grated cheese, olive oil,...

Topping ideas: chopped nuts or seeds,...

Instructions

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Divide oatmeal into 4 equal portions and add the toppings.

18. Avocado toast combines the benefits of both direct and indirect effect on sleep

Let’s assume you’ve been following food trends carefully. If that is so, you must be obsessed with avocados. Anyone who can afford it surely is. Such glorious reputation that precedes this fruit is well deserved. It offers various tremendous health benefits, and most importantly for us, it is good for sleep too. High amounts of unsaturated fat it contains, can increase serotonin levels and that way stimulate your brain to seek rest. It is also rich in magnesium, vitamin B6, and tryptophan.

On the other hand, in this dish, avocado is combined with edamame which is a health booster as well. Vitamins A and C, iron, calcium and sodium. Who could ask for more?

List of ingredients for 4 servings

4 slices of thick whole-grain bread

1 large avocado

1 lime

1 thinly sliced scallion

½ cup of raw fresh corn kernels

½ cup of chopped cilantro

½ cup of diced tomato

⅓ cup of frozen shelled edamame

¼ cup of hemp seeds

salt to taste

crushe​​​​d red pepper to taste

olive oil

Instructions

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Drizzle each slice with olive oil and top it with crushed red pepper, tomato, hemp seeds, and cilantro. At last, add a sprinkle of salt or lime juice if you like and enjoy your meal.

19. Chicken and rice with a pinch thyme will lead you to deep sleep

If anyone ever told you that you would find a regular chicken and rice recipe that your mother used to make every Sunday on this list, would you believe them? Probably not. Well, it turns out your mother knows a thing or two about sleep-inducing foods.

Chicken contains tryptophan and vitamin B6, while rice comes with tryptophan and melatonin. No wonder we crave a nap after lunch so badly. Also, thyme has been used for centuries as deep sleep inducer because of its gentle aroma.

List of ingredients for 5 servings

  5 chicken thigh fillets 

1 chopped onion

2 minced garlic cloves

  2 tablespoons of butter 

1 ½  cups of long grain white rice

1 ½ cups of warm chicken broth

1 ¼ cups of warm water

For the chicken rub

 1 teaspoon of paprika powder

 1 teaspoon dried thyme

½  teaspoon of garlic powder

½  teaspoon of onion powder

¾  teaspoon of salt

Black pepper to taste

Instructions

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Leave it to sit for 5 minutes, then remove the chicken and fluff the rice up. Enjoy your traditional lunch!

20. Make this flavorful steak salad to beat vitamin B6 deficiency

Since the beginning, we’ve been talking how you should avoid heavy meals. So, how does the steak fit in here? Well, it does, if you eat it as a part of a healthy salad. Fortunately, beef has its role in sleep promotion. It is full of vitamin B6, which means it can help you with vitamin B6 deficiency which causes sleep disturbances and many other severe symptoms. At the same time, this salad includes numerous other ingredients that can help you sleep better and become healthier in general.  

List of ingredients for 4 servings

 ½  lb. of very thinly sliced leftover steak

2 quartered hardboiled eggs

6 cups of lettuces

1 sliced ripe avocado

½ cup of thawed frozen corn

½ cup of black beans