Restful Sleep

As the days become shorter during the winter months and the nights cooler, making different choices to balance the changes in our environment is important. Our desire to sleep more in the winter is caused by less exposure to sunlight and decrease in serotonin levels. The foods you eat at dinner can affect your sleep and influence your mind/body system in a very profound way. The sleeping brain regulates gastrointestinal, cardiovascular and immune functions and it energizes the body. Eating a heavy meal before bed slows down digestion, which can lead to difficulty sleeping or stomach upset, bloating, constipation and even nightmares. A big or heavy dinner may also affect your appetite for breakfast, making you less hungry and less likely to eat a nutritious meal to start your day. Eating a light dinner with carbohydrates containing tryptophan -an amino acid that is the precursor of melatonin and serotonin, two substances that induce calm and promote sleep- and small amounts of protein may promote good sleep. Including whole grains that are rich in tryptophan like organic brown rice or einkorn wheat in your diet will increase your tryptophan levels, while boosting your carbohydrates intake to ensure the amino acid is converted to serotonin. To promote restful sleep, consider the following tips:

• Eat a light dinner, no later than 7:30 pm. If you are eating a light lunch at work and enjoy a large meal at night, try to eat early so you have ample time to properly digest your food. For a restful weekend, try a large breakfast, a good lunch and then a very light dinner.
• Take a walk each evening after dinner.
• Keep television, bright light and computers out of your bedroom and the closer you get to bedtime, the dimmer your lighting should be.
• Eat your largest meal at breakfast or lunch and a lighter, yet wholesome dinner.
• If you are not sleeping well, avoid caffeinated beverages after early morning.
• Try to go sleep and rise at the same time everyday.
• Take a hot bath with a few drops of calming essential oils such as lavender, sandalwood or chamomile before bed.
• Include foods high in calcium, magnesium, B vitamins and tryptophan in your diet such as tofu, miso, nuts and seeds, avocados, eggs, whole grains, poultry and beans.

Winter squash are rich in vitamins A and C, potassium and magnesium and an excellent source of pro-vitamin A and carotenoids. This dish is perfect with whole grains like organic brown rice or einkorn wheat berries, which are gently flavored with sweet squash and fresh thyme.

INGREDIENTS

• 2 cups of brown rice or wheat berries
• 2 ½ cup chicken or vegetable stock
• 2 tablespoons extra virgin olive oil
• 1 medium onion, chopped finely
• 1 large garlic clove, chopped
• 2 cups winter squash, peeled and diced large
• 1 teaspoon unrefined sea salt
• 2 sprigs fresh thyme or 1 tablespoon dried thyme
• 1 cup whole almonds, toasted and chopped

INSTRUCTIONS

1. Heat up a large saucepan and sauté onions with olive oil for 5 minutes.
2. Add the squash and garlic and sauté another 5 more minutes.
3. Add rice or wheat berries, stock, salt and thyme and bring to a boil.
4. Lower the heat, cover and cook until tender. Let sit for a few minutes, then fluff with a fork before serving.
5. Meanwhile, spread almonds out in a baking sheet and toast them in a preheated 300°F oven until they are aromatic, 5 to 10 minutes. <
6. Sprinkle almonds whole or coarsely chopped with a food processor over your dish when serving.

This article was contributed by Geneviève Blanchet, Registered Holistic Dietitian.