Getting More Sleep

July 2, 2018

Getting More Sleep

 

Following on from my blog on getting more sleep, I found these amazing recipes to ease your way into a deep sleep from the Food Matters website and really wanted to share them with you.

 

Some great advise from the Food Matters website.

 

When the day is done, it is just as important to conclude your day in a way that prepares your mind and body for deep rejuvenating sleep. This is the time that you need to release tensions and stressors of the day with these relaxing and sleep promoting foods and drinks.

 

The team at Food Matters have chosen these specific ingredients to naturally promote sleep with calm, stress busting effects.

 

Give them a try. I have and I love them, especially the turmeric latte.

 

Let me know what you think.

 

Sleepytime Tea

 

Serves: 1

 

Sipping on a cup of nighttime tea is the perfect way to wind down from the day while assisting to induce your body into a state ready for a restful night's sleep.

 

Herbs such as chamomile, peppermint, lemon balm, skullcap, passionflower and valerian root are all well-known stress relievers with properties to calm the nervous system, making them a great choice 1-2 hours before bedtime.

 

These herbs will help promote a deeper and more restful sleep as they soothe and sedate the nervous system, help calm restlessness while also relieving digestive issues. You can make your own combinations using some of the suggestions below, or you can find a specially blended option in the store. Just be sure your chosen blend is caffeine free.

 

Calming Herbs

Chamomile, peppermint, lemon balm, skullcap, passionflower and valerian root.

 

Ingredients

1 sleepytime or calming tea bag (or make your own blend)

 

Method

Steep the tea bag in a cup of hot water for 3-5 minutes. Enjoy!

 

 Turmeric Latte

Serves: 1

 

This turmeric mixture can help ease your digestive system in preparation for a better night's sleep.

 

Trouble sleeping can quite often be related back to digestive system working overtime right before bed, making it hard for your body to completely wind down and settle in for restful sleep.

 

Sipping on a warming turmeric mixture in the evening can help settle your digestive system, calm the nervous system, and prepare you for restful sleep.

 

Ingredients

1 tsp ground turmeric

1 tsp raw honey

Pinch of ground black pepper

Pinch of ground cinnamon

1 cup (8 oz / 250 ml) unsweetened plant-based milk of your choice (coconut, hemp, almond, rice)

 

Method

Make a turmeric paste by mixing the turmeric, honey, cinnamon and black pepper together with a tiny bit of hot water.

Heat the milk in a saucepan or steam.

Stir through the turmeric paste.

Serve in a glass or mug and sprinkle with ground turmeric.

 

Sleep Promoting Evening Shake

 

Serves: 1

 

This sleep promoting evening shake contains ingredients that will help put your mind into a sleep state.

 

Bananas are a great pre-bedtime snack or smoothie ingredient. With their natural levels of melatonin and serotonin, they will help calm your nervous system.

 

Magnesium from the bananas, almond milk and oats also help relax your muscles and prevent restlessness in order to fall into a deep sleep.

 

Enjoy this 1-2 hours before bed to feel the benefits.

 

Ingredients

1 banana

1 cup (8 oz / 250 ml) unsweetened almond milk

2 tbsp whole oats

1 tsp raw honey

1/2 tsp ground cinnamon

 

Method

Add all ingredients to blender and blend until smooth.

Enjoy as an afternoon or early evening drink.

 

 

 Nighttime Smooth-Tea

Serves: 1

 

Take your nighttime tea to the next level by brewing, then blending it into a nourishing sleepytime smooth-tea. We've used ingredients like turmeric, cinnamon, nutmeg, and cardamom to help calm the nervous system, digestive system and suppress feelings of anxiety.

 

Cherries are also used in this recipe for their sleep-enhancing properties. They are a natural source of melatonin, known to help regulate sleep. Try and enjoy this smoothie at least 2 hours before bedtime.

 

Ingredients

1 tsp lemon balm tea leaves

1 tsp passionflower tea leaves

1/2 tsp ground turmeric

1/2 tsp ground cinnamon

1/4 tsp ground nutmeg

1/4 tsp ground cardamom

Pinch of black pepper

1/4 cup dried tart cherries

1 cup nut milk of choice - almond milk

 

Method

Start by steeping your tea leaves (lemon balm and passionflower) in a small teapot of boiling water.

Next up, in a small saucepan over a meadium heat, add 1/2 - 1 cup of the steeped tea along with the turmeric, cinnamon, nutmeg, cardamom, black pepper and nut milk.

Gently heat the milk and spices while continuing to stir.

Transfer the warm milk mixture to  the blender and blend with the tart cherries until smooth and creamy.

 

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