{"id":28200,"date":"2020-09-27T06:00:00","date_gmt":"2020-09-27T10:00:00","guid":{"rendered":"https:\/\/restonic.com\/sin-categorizar\/sleep-friendly-dinner-recipes-8754"},"modified":"2022-11-18T16:53:19","modified_gmt":"2022-11-18T21:53:19","slug":"sleep-friendly-dinner-recipes-8754","status":"publish","type":"post","link":"https:\/\/restonic.com\/es\/sleep-diet-es\/sleep-friendly-dinner-recipes-8754","title":{"rendered":"Sleep-Friendly Dinner Recipes"},"content":{"rendered":"<h2>A hearty, healthy dinner alternative that sets the stage for a GREAT night&#8217;s sleep<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-16844\" src=\"https:\/\/restonic.com\/wp-content\/uploads\/2017\/09\/healthy-dinner.jpg\" alt=\"Sleep-Friendly Dinner Recipes \" width=\"400\" height=\"267\" srcset=\"https:\/\/restonic.com\/wp-content\/uploads\/2017\/09\/healthy-dinner.jpg 1069w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/09\/healthy-dinner-300x200.jpg 300w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/09\/healthy-dinner-1024x683.jpg 1024w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/09\/healthy-dinner-768x512.jpg 768w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/09\/healthy-dinner-1050x700.jpg 1050w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/09\/healthy-dinner-400x267.jpg 400w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/09\/healthy-dinner-600x400.jpg 600w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/09\/healthy-dinner-150x100.jpg 150w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/>A big, delicious dinner leaves you pushing back from the table, loosening your belt and dreaming about bedtime. Nice on Thanksgiving but deadly for every day. Other than the need for expando-pants, the bigger the meal, the longer it takes to digest it, which will interfere with a good night\u2019s sleep.<\/p>\n<p>Sleep deprivation and obesity are epidemic in the United States. In our opinion, they\u2019re unholy bedfellows who are much too cozy with each other. The later we go to bed, the poorer our food choices. If we\u2019re already sleep deprived, we tend to reach for sweet and salty snacks during the day, which can lead to weight gain and increased risk for obesity, heart disease and diabetes.<\/p>\n<p>But what if your diet could help you sleep better, which in turn would help avoid weight gain? Sleep and diet experts suggest eating your biggest meal before midafternoon and enjoying a light evening meal of 500 calories or less. Chicken, fish or extra-lean meat will make you feel fool and curb middle-of-the-night munchies. Sounds easy, right?<\/p>\n<h2>7 flavorful ingredients for delish \u2013 not bloating \u2013 evening meal<\/h2>\n<p>While eating more earlier in the day sounds like a good idea, we often crave savory, flavorful meals at night as we reconnect with our loved ones and wind down from the stress of the day. So what can you eat at night that won\u2019t kill your diet? Start with the ingredients below and then move onto our suggested recipe. Bon appetite and sweet dreams all at once!<img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-16845\" src=\"https:\/\/restonic.com\/wp-content\/uploads\/2017\/09\/16-ISS_19817_07647-724x1024.jpg\" alt=\"Sleep-Friendly Dinner Recipes\" width=\"300\" height=\"424\" srcset=\"https:\/\/restonic.com\/wp-content\/uploads\/2017\/09\/16-ISS_19817_07647-724x1024.jpg 724w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/09\/16-ISS_19817_07647-212x300.jpg 212w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/09\/16-ISS_19817_07647-768x1086.jpg 768w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/09\/16-ISS_19817_07647-1086x1536.jpg 1086w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/09\/16-ISS_19817_07647-1448x2048.jpg 1448w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/09\/16-ISS_19817_07647-495x700.jpg 495w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/09\/16-ISS_19817_07647-283x400.jpg 283w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/09\/16-ISS_19817_07647-600x849.jpg 600w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/09\/16-ISS_19817_07647-150x212.jpg 150w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/09\/16-ISS_19817_07647-scaled.jpg 1810w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul>\n<li><strong>Begin with milk<\/strong>. Your mom was right when she nudged you to <a href=\"https:\/\/restonic.com\/es\/blog-es\/milk-before-bed-2457\">drink milk before bed<\/a>. It\u2019s loaded with the amino acid, tryptophan, which helps you produce melatonin and serotonin (both are necessary for sleep).<\/li>\n<li><strong>Throw in some beans<\/strong>. One cup of soybeans provides your daily dose of tryptophan. One cup of cooked black, navy, lima, kidney or pinto beans and you\u2019ve got half your daily intake. Don\u2019t forget that beans are a great source of fiber and protein so you\u2019ll feel full all night long. Pasta with edamame or maybe a bowl of chili, anyone?<\/li>\n<li><strong>Grab some nuts<\/strong>. All <a href=\"https:\/\/restonic.com\/es\/blog-es\/energizing-snacks-your-day-8564\">nuts have a little tryptophan<\/a> but walnuts take over-achieving to a new level. What\u2019s more, they\u2019ve got melatonin too. Sprinkle them on pasta or a salad for a flavorful crunch.<\/li>\n<li><strong>Make a salad<\/strong>. Chop up some spinach, a vitamin B6 powerhouse that also contains tryptophan and calcium. Enjoy your spinach raw in a salad (with soybeans and nuts) or saut\u00e9ed alongside your favorite fish. Of course a bedtime smoothie sounds good too!<\/li>\n<li><strong>Find your fish<\/strong>. Cod, halibut, tuna, salmon and snapper are all good sources of vitamin B6, which promotes the production of sleep hormones. Fire up the barbeque and enjoy!<\/li>\n<li><strong>Or maybe chicken<\/strong>. Chicken has more tryptophan than turkey and paired with rice or quinoa, provides a healthy balance of protein and complex carbohydrates to help you sleep better.<\/li>\n<li><strong>Sweeten with cherries<\/strong>. <a href=\"https:\/\/restonic.com\/es\/blog-es\/5-recipe-ingredients-help-your-sleep-9641\">Cherries (especially tart ones)<\/a> contain melatonin and studies show one glass of tart cherry juice can improve both the quality and quantity of sleep. But cherries and low fat ice cream might be more to your liking \u2013 delish!<\/li>\n<\/ul>\n<h2>Our favorite bedtime snacks<\/h2>\n<p>Not snacking after your evening meal is the goal \u2013 but going to bed hungry isn\u2019t going to work either.\u00a0If you must snack before bed, a smaller, milder snack that\u2019s lower in fat and fiber likely won\u2019t interfere with your sleep. Try something from this list and start sleeping better \u2013 tonight.<\/p>\n<ul>\n<li><strong>String cheese<\/strong>. No recipe required! One serving delivers a delicious and balanced serving of protein and fat, the perfect combo to leave you satisfied for a\u00a0<a href=\"https:\/\/restonic.com\/es\/blog-es\/restful-sleep-sleep-mask-earplugs-9375\">good night\u2019s sleep<\/a>.<\/li>\n<li><strong>Non-fat chocolate pudding in a cup<\/strong>. Chocolate is always appropriate and at approx. 90 calories per serving you\u2019ll enjoy the party in your mouth \u2013 without any guilt.<\/li>\n<li><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-16551\" src=\"https:\/\/restonic.com\/wp-content\/uploads\/2020\/02\/23-trail-mix-358x1024.jpg\" alt=\"Does Midnight Snacking Disrupt Your Metabolism and Wreck Your Sleep?\" width=\"150\" height=\"429\" srcset=\"https:\/\/restonic.com\/wp-content\/uploads\/2020\/02\/23-trail-mix-358x1024.jpg 358w, https:\/\/restonic.com\/wp-content\/uploads\/2020\/02\/23-trail-mix-105x300.jpg 105w, https:\/\/restonic.com\/wp-content\/uploads\/2020\/02\/23-trail-mix-245x700.jpg 245w, https:\/\/restonic.com\/wp-content\/uploads\/2020\/02\/23-trail-mix-140x400.jpg 140w, https:\/\/restonic.com\/wp-content\/uploads\/2020\/02\/23-trail-mix-150x429.jpg 150w, https:\/\/restonic.com\/wp-content\/uploads\/2020\/02\/23-trail-mix.jpg 451w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/>Bananas<\/strong>. At approx. 100 calories, these high-fiber gems are loaded with satisfying fiber and tryptophan. banana fruits isolated on white background<\/li>\n<li><strong>Cereal<\/strong>. Grab a whole grain or bran cereal and enjoy a\u00a0<a href=\"https:\/\/restonic.com\/blog\/low-calorie-bedtime-snack-recipes-9641\">healthy, satisfying snack<\/a> that\u2019s low in sugar. For a delicious twist, enjoy your cereal with low-fat Greek yogurt that\u2019s super-high in protein.<\/li>\n<li><strong>Mini turkey sandwich<\/strong>. Turkey contains\u00a0<a href=\"http:\/\/www.restonic.com\/blog\/ultimate-sleep-diet\">tryptophan<\/a>, an amino acid that plays a role in the sleep-inducing process. Load a thin slice of whole grain bread with a couple pieces of turkey and a pickle. Don\u2019t forget the mustard.<\/li>\n<li><strong>Small bowl of rice<\/strong>. Researchers say high glycemic index foods like rice can aid tryptophan and melatonin production, both of which are associated with\u00a0<a href=\"https:\/\/restonic.com\/es\/blog-es\/smart-bedtime-habits-better-sleep-3497\">better sleep<\/a>. Unlike bread\u00a0and pasta, which can disrupt sleep.<\/li>\n<li><strong>\u00bd ounce of your favorite cheese<\/strong>. Cheese is high in fat but it\u2019s also a good source of protein and can fill you up without making you feel over-full. Pair with a whole grain cracker for some added crunch.<\/li>\n<li><strong>Savory popcorn<\/strong>. At just 30 calories a bowl, popcorn is the unsung hero of\u00a0<a href=\"https:\/\/restonic.com\/es\/blog-es\/40-dietitian-approved-bedtime-snacks-5687\">late night snacking<\/a>. Sprinkle on some paprika or cinnamon to give your metabolism a boost.<\/li>\n<li><strong>Trail mix<\/strong>. Stir in unsalted walnuts, almonds, cashews \u2013 whatever nuts you enjoy most \u2013 and mix with dried cranberries for a healthy, tasty treat.<\/li>\n<li><strong>Banana smoothie<\/strong>. Blend milk and bananas and you\u2019ve just gifted yourself with a healthy serving of magnesium and B6, which will help your brain produce serotonin\u00a0(a relaxing neurotransmitter).<\/li>\n<li><strong>Soup<\/strong>. Warm food is comfort food, which is perfect for a bedtime snack. Pick an easy-to-digest soup (butternut squash or broth-based ones like chicken noodle) and avoid tough-to-digest lentil or bean soups.<\/li>\n<li><strong>Apple &amp; peanut butter<\/strong>. Crunch into a yummy apple slathered in peanut butter, which is\u00a0<a href=\"https:\/\/restonic.com\/es\/blog-es\/sleep-hack-habits\">rich in protein<\/a>. You\u2019ll fill up without feeling like you just ate a 4th\u00a0meal of the day. Less than 100 calories, depending on which brand of peanut butter you choose.<\/li>\n<\/ul>\n<h2>Rest well &amp; wake up ready to go!<\/h2>\n<p>Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:<\/p>\n<ul>\n<li><a href=\"https:\/\/restonic.com\/es\/blog-es\/stress-sleep-better\">Reduce stress, sleep better<\/a><\/li>\n<li><a href=\"https:\/\/restonic.com\/es\/blog-es\/sleephack-sleep-aids-perscription\">Wake up happy without a prescription<\/a><\/li>\n<li><a href=\"https:\/\/restonic.com\/es\/blog-es\/weekday-sleep-weekend-sleep-2228\">Is there a difference between weekday &amp; weekend sleep?<\/a><\/li>\n<\/ul>\n<p><a href=\"https:\/\/restonic.com\/es\/mattress\/scott-living-shippable-sleep\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-30244\" src=\"https:\/\/restonic.com\/wp-content\/uploads\/2019\/11\/SL-HERO-SHOPSL-2021-1.jpg\" alt=\"Scott Living Mattress\" width=\"800\" height=\"238\" srcset=\"https:\/\/restonic.com\/wp-content\/uploads\/2019\/11\/SL-HERO-SHOPSL-2021-1.jpg 1920w, https:\/\/restonic.com\/wp-content\/uploads\/2019\/11\/SL-HERO-SHOPSL-2021-1-300x89.jpg 300w, https:\/\/restonic.com\/wp-content\/uploads\/2019\/11\/SL-HERO-SHOPSL-2021-1-1024x305.jpg 1024w, https:\/\/restonic.com\/wp-content\/uploads\/2019\/11\/SL-HERO-SHOPSL-2021-1-768x228.jpg 768w, https:\/\/restonic.com\/wp-content\/uploads\/2019\/11\/SL-HERO-SHOPSL-2021-1-1536x457.jpg 1536w, https:\/\/restonic.com\/wp-content\/uploads\/2019\/11\/SL-HERO-SHOPSL-2021-1-400x119.jpg 400w, https:\/\/restonic.com\/wp-content\/uploads\/2019\/11\/SL-HERO-SHOPSL-2021-1-600x178.jpg 600w, https:\/\/restonic.com\/wp-content\/uploads\/2019\/11\/SL-HERO-SHOPSL-2021-1-150x45.jpg 150w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A dinner recipe that could help you sleep better &#8211; and avoid weight gain? Learn what foods will help you do both! <\/p>\n","protected":false},"author":4,"featured_media":23248,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5622,5628],"tags":[5639,5629,5630,5632],"class_list":["post-28200","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-es","category-sleep-diet-es","tag-food-es","tag-how-to-get-better-sleep-es","tag-sleep-es","tag-sleep-health-es"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Sleep-Friendly Dinner Recipes - Restonic<\/title>\n<meta name=\"description\" content=\"A dinner recipe that could help you sleep better - and avoid weight gain? 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