Get Better Sleep with These 5 Dinners

While they’re great for getting your day started in the morning, you should avoid citrus fruits at night - with the exception of grapefruit - because they can prevent you from sleeping.

Choose foods for your evening meal that help you relax after a long day, especially if you need to sleep well. Too often people eat food during their evening meal that provides more energy, which might be very healthy but is better suited for other times of the day.

In today’s article we’ll show you how to choose the right ingredients for dinner, and give you some delicious light suggestions that are satisfying, and also help you get better sleep.

Some general tips to get better sleep

Before we suggest some healthy recipes, here are some general guidelines that apply to all of them:

• Try to avoid sweets and foods that are high in sugar, including some fruits (like peaches, melon, apricot, etc.)
• Avoid citrus fruits, which are great in the morning but can supply too much energy in the evening. The only exception to this is grapefruit, but enjoy it well before dinner.
• Limit your intake of starches (potato, banana), grains, and flours (bread, pasta, etc.).
• Avoid fried or processed foods.
• Avoid foods that are stimulants, like coffee, chocolate, soda.
• Choose fish and egg over meat or sausage.
• Don’t mix too many of the same food group together in one meal (eg. fish and red meat).
• Don’t eat too much for dinner, and don’t wait until the last minute either. It’s best not to eat until you’re stuffed and to wrap it up before 8pm.
• Don’t drink lots of fluids after dinner to keep from having to go to the bathroom during the night.
• Don’t eat too quickly. If you’re really hungry, try having a piece of fruit before dinner, and just before you start to dine have a glass of water.


Green vegetables provide high levels of magnesium, which is important for your nervous system and also helps relax tense muscles after a long day.

To make this recipe for gazpacho, you’ll just need to blend the following ingredients:

• Raw spinach
• Arugula
• Parsley
• Avocado
• Olive oil
• Apple cider vinegar
• Sea salt

The quantity of each ingredient depends on your personal taste. This Spanish soup is best served cold.

Cream of zucchini, oatmeal, and wakame

Oats make for a highly nutritious breakfast, but you can also enjoy a small amount of them at night because they help regulate the nervous system and control anxiety. Just use one tablespoon of oats per serving. It adds lots of creaminess to this recipe.

Zucchini is included because it’s a light vegetable with a low caloric content, but being high in fiber makes it very satisfying.

Wakame seaweed is rich in minerals and also adds creaminess, so you can spare the milk in this recipe.

Pepper and mushroom omelet

Having some protein for dinner is fine as long as you pick something that’s easy to digest. Eggs are a great choice, because they’re nutritious and contain lots of healthy fats.

Eggs are great for making all kinds of scrambles and omelets, and we recommend you combine them with peppers and mushrooms for a delicious dinner.

Have a little salad with your omelet and try not to add any breads or other flour-based foods.

Roasted artichokes with egg

Artichokes are healthy in general, but also help improve liver function when eaten at night because this organ regenerates itself in the early hours of the morning.

Boil them a little to soften first, and then either grill them or roast them in your oven with a little olive oil and garlic.

Add flavor to this dish with a hard boiled egg.

Creamed peas and brown rice

Creamed soups are a great dinner choice because they’re not only nutritious – they’re satisfying, and the heat helps relax you to get better sleep.

We suggest using peas for this cream, because this vegetable is easy to digest and causes little gas. Combining them with brown rice, which is rich in vitamins and minerals, gives you a good dose of vegetable protein that’s easily absorbed by the body.