With less than two thirds of us (63%)[1] regularly enjoying enough sleep, getting more shut eye is a big concern for many.
A good night’s sleep offers a number of possible physical and mental benefits – including helping regulate mood and reduce stress levels, improving memory, helping maintain weight and energy levels and supporting good heart health[2] [3].
The good news is that what you eat can have a big impact on the quality of your sleep, with foods such as dark green leafy veg like kale and cavolo nero, beans and pulses, wholegrains, oily fish and nuts and seeds all helping support this.
These foods contain important nutrients which support the production of two important sleep hormones. Melatonin – which controls our circadian rhythm, and serotonin – a chemical involved in the sleep-wake cycle that the body can turn into melatonin.
Here, Expert Nutritionist and Dietitian for Discover Great Veg, Jo Travers shares the top 5 foods for supporting a good night’s sleep, as well as five sleep-supporting evening meal recipes featuring these foods, from Discover Great Veg. As Josays, “With so many of us struggling to get enough sleep, it’s great to know that the food we eat can make a big difference. Enjoying a diet rich in dark green leafy veg such as kale and cavolo nero, as well as beans and pulses, fruit, wholegrains, oily fish and nuts and seeds will ensure you are getting enough of the important nutrients which are needed for good quality sleep. So why not try adding more of these to your diet?”
1. Kale
Dark green leafy vegetables like kale are a great source of multiple minerals which can be useful for sleep. Kale is a source of potassium – a nutrient which can support sleep quality and duration[4] and the dark green leafy veg is also a good source of iron and calcium – both of which are involved in the production of serotonin[5] [6] in the body. Kale is also a source of fibre, which has been shown to improve sleep quality[7].
3. Oily fish
Fish like salmon, mackerel, sardines and herring are high in omega 3, which is an important part of the membrane of the pineal gland in the brain, where melatonin is produced[8]. Low blood concentrations of omega 3s are associated with poor sleep quality[9], so adding foods rich in this to your diet can help.
3. Beans and lentils
Beans, pulses and legumes are sources of tryptophan and carbohydrates – the combination of which increases tryptophan levels in the brain, allowing extra serotonin and melatonin to be made[10]. They also contain vitamins B5[11] and B6[12], which have been shown to increase sleep quality and duration and minerals like calcium[13], potassium[14], iron[15] and magnesium[16] which all play a part in good sleep. Legumes are a great source of fibre too – which can help improve sleep quality[17].
4. Nuts
Some nuts like pistachios and almonds[18] contain melatonin which is available for the body to use, but all nuts contain vitamin B5 which is involved in the production of melatonin[19] in the body. Nuts are also a source of magnesium, which is involved in the production of melatonin and suppresses the ‘wake-up’ hormone[20] cortisol.
5. Sour cherries
Sour cherries are another food that contain melatonin and several studies have shown that eating this type of cherry, or drinking the juice, can improve sleep, especially in older adults[21].
Five sleep-supporting evening meal recipes from Discover Great Veg follow below.
Veggie fajitas with cavolo nero
Prep: 5 minutes | Cook: 15 minutes | Serves 4
4 flour or corn tortillas
2 red onions, sliced into strips
1 tbsp veg oil
3 cloves garlic, sliced
1 tsp ground cumin
2 tsp smoked paprika
Add pinch chilli flakes
1 tsp ground coriander
2 peppers, cut into slices.
1 240g tin black beans, drained and rinsed
2 tbsp sun dried tomato paste
200g bag of cavolo nero
1 ripe avocado, sliced
3 tbsp reduced fat sour cream
Pre heat oven to 180C and wrap 4 medium tortillas in foil.
Firstly slice the onion into strips then add it along with the oil to a frying pan. Fry on a medium heat for 7-8 minutes until soft.
Now add the garlic and spices and stir to combine and cook for a minute, then add the pepper to the pan. Cook for 5 minutes, then add the black beans, sun dried tomato paste and cavolo nero.
Stir and cook for a further 2-3 minutes.
Meanwhile, put the tortillas in the oven to heat up for 5 minutes.
Season to taste.
Serve the tortillas with the fajita mix, avocado and soured cream.
Salmon with Soy, Cavolo Nero & Sushi Rice
Prep: 10 minutes | Cook: 20 minutes | Serves 2
½ small red onion, sliced
25g sushi ginger, shredded, plus 1 tbsp pickling juice
125g sushi rice
1 tbsp vegetable oil
2 salmon fillets
125g thick cut cavolo nero
2 tsp toasted sesame oil
1 tbsp soy sauce
Mix the onion with the ginger juice and set aside.
Place the rice, 250ml water and a pinch salt in a small saucepan, cover and cook on a low heat for 15-20 minutes until just tender, leave the lid on and set aside.
Meanwhile, heat the vegetable oil in a frying pan and fry the salmon for 10 minutes, turning halfway until cooked through.
Cook the cavolo nero in boiling water for 3-4 minutes, drain well. Heat the sesame oil in a frying pan and fry half the onion for 2 minutes, add the ginger, cavolo nero, rice and soy and stir fry for 1-2 minutes.
Serve the salmon on top of the rice mixture and scatter with the remaining onion.
Cavolo Nero & Chickpea Falafels with Harissa
Prep: 10 minutes | Cook: 10 minutes | Serves 2
400g can chick peas, drained and rinsed
200g pack Cavolo Nero, thick stalks removed
1 tbsp tahini
1 clove garlic
½ tsp ground cumin
½ tsp ground coriander
2 tbsp vegetable oil
100g yogurt alternative
1 tsp harissa paste
Place the chick peas in a food processor with the leaves from 2 stems Cavolo Nero, roughly chopped, the tahini, garlic and spices and blend to a coarse paste, season well.
Divide into 8 and roll into balls.
Heat the oil and fry the falafels for 2-3 minutes until golden, turning once half way.
Remove and add the remaining Cavolo Nero, shredded and fry for 2-3 minutes, season.
Meanwhile, mix together the yogurt and harissa.
Serve the falafels onto the Cavolo Nero and drizzle with the harissa yogurt.
Chicken, Kale and Butter Bean Stew
Prep: 5 minutes | Cook: 30 minutes | Serves 4
2 tbsp olive oil
2 chicken breasts, chopped
1 onion, roughly sliced
3 cloves garlic, roughly chopped
1 tbsp smoked paprika
6 large tomatoes, chopped
1 tbsp red wine vinegar
550ml vegetable stock
500g butter beans, drained
250g bag of kale, chopped
Serving suggestion — Jacket potatoes
Add 1 tbsp of olive to a large pan, add the chicken and cook for a few minutes each until lightly golden brown. Remove the chicken and set aside.
Now add the onion and remaining oil to the pan and cook for approx 10 minutes until soft.
Add the garlic and smoked paprika to the pan and cook for a further minute.
Now add in the chopped tomatoes and vinegar, cook for a few minutes until they are soft then add the stock. Simmer for 5 minutes.
Add in the beans, chicken and kale. Cook for a further 10 minutes.
Season to taste.
Serve the stew with the jacket potatoes on the side.
Dhansak with Chickpeas and Kale
Prep: 10 minutes | Cook: 30 minutes | Serves 4
1 tbsp vegetable oil
1 Red Onion, sliced
350g potatoes, diced
1 aubergine, diced
1 tbsp medium curry powder
400g can chick peas, drained and rinsed
200g red split lentils
800ml vegetable stock
250g bag Kale, thick stalks removed
Plain vegan yogurt alternative to serve
Heat the oil in a large saucepan and fry the onion for 3 minutes, add the potatoes and aubergine and fry for a further 2-3 minutes.
Stir in the curry powder then stir in the chickpeas and lentils. Add the stock, bring to the boil and cook, covered for 15 minutes, stirring occasionally.
Add the Kale and cook for a further 5 minutes. Season to taste and serve with a little yogurt alternative.
Discover how the veg is grown and how they can form part of a healthy balanced diet by visiting www.discovergreatveg.co.uk
Discover Great Veg provides inspiration on the many delicious ways to enjoy spinach, cavolo nero, kale and leeks.