Are you ready to turn dinner time into a snooze-inducing affair? Look no further than my latest recipe designed to boost your child's sleepy hormones and promote restful nights for the whole family!
The Importance of Sleepy Hormones:
Before we dive into the recipe, let's talk about why sleepy hormones are so important for your child's sleep quality. Melatonin, often referred to as the "sleep hormone," plays a crucial role in regulating sleep-wake cycles and promoting restful slumber. By incorporating natural melatonin-boosting ingredients into your child's dinner, you can help support their body's natural sleep processes and ensure they drift off into dreamland with ease.
Introducing my Sleep-Inducing Dinner & Dessert Recipe, with crowd-pleaser Cherry & Banana Oatmeal Cookies for dessert!
This simple and delicious recipe combines wholesome ingredients known for their sleep-promoting properties, making it the perfect addition to your family's bedtime routine. Let's take a look at what's on the menu:
Dinner: Rainbow Veggie and Salmon Skewers with Barley Salad
Ingredients:
4 fillets of fatty fish (salmon, trout, or mackerel)
1 cup cooked barley
1 cup cherry tomatoes
1 cup sweet corn kernels
1 cup diced bell peppers (assorted colors)
1 cup diced pineapple
1/4 cup chopped walnuts
1/4 cup sliced almonds
2 tablespoons olive oil
2 tablespoons soy sauce or tamari
1 tablespoon maple syrup or honey
1 teaspoon minced garlic
Salt and pepper to taste
Wooden skewers
Pro tip: Serve rice on the side - another natural sleep hormone-inducing ingredient!
Instructions:
Preheat your grill or oven to medium-high heat.
In a small bowl, whisk together the olive oil, soy sauce, maple syrup or honey, minced garlic, salt, and pepper to make the marinade.
Cut the fish fillets into bite-sized cubes. Thread the fish, cherry tomatoes, bell peppers, and pineapple onto the wooden skewers, alternating the ingredients to create a rainbow pattern.
Brush the skewers with the marinade, making sure to coat all sides.
Grill the skewers for 3-4 minutes on each side, or until the fish is cooked through and the veggies are tender and slightly charred.
In a large mixing bowl, combine the cooked barley, sweet corn, chopped walnuts, sliced almonds, and any remaining veggies and pineapple. Drizzle with a little olive oil and toss to combine. Season with salt and pepper to taste.
Serve the rainbow veggie and fish skewers with the barley salad on the side.
Dessert: Cherry Banana Oatmeal Cookies
Ingredients:
2 ripe bananas, mashed
1 cup oats
1/2 cup cooked rice, mashed
1/2 cup tart cherries, chopped
1/4 cup chopped walnuts
1/4 cup sliced almonds
2 tablespoons maple syrup or honey
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
Pinch of salt
Instructions:
Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper.
In a mixing bowl, combine the mashed bananas, oats, mashed rice, chopped tart cherries, sweet corn kernels (if using), chopped walnuts, sliced almonds, maple syrup or honey, vanilla extract, cinnamon, and a pinch of salt. Mix until well combined.
Drop spoonfuls of the cookie dough onto the prepared baking sheet, spacing them apart.
Flatten each cookie slightly with the back of a spoon.
Bake for 12-15 minutes, or until the cookies are golden brown around the edges.
Allow the cookies to cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely.
Other Natural Ways to Boost Melatonin:
In addition to incorporating melatonin-rich foods into your child's diet, there are other natural ways to boost melatonin production and promote better sleep. Here are a few tips to try:
Sunlight Exposure:Â Natural sunlight is one of the most effective ways to regulate your children's internal clock and promote the production of melatonin. Aim to spend time outdoors during the day, especially in the morning and around dinnertime, to expose yourself and your little ones to natural light helping signal to your body that the day is starting and ending, and helps regulate your sleep-wake cycle. Take a walk, have breakfast on the patio, or play in the backyard to soak up those rays.
Dim the Lights at Night:Â In the evening, begin to wind down by dimming the lights in your home. Exposing yourself to dim lighting signals to your body that it's time to prepare for sleep and encourages the production of melatonin. Avoid bright screens from electronic devices such as smartphones, tablets, and TVs, as the blue light emitted can suppress melatonin production and disrupt your sleep-wake cycle.
Establish a Bedtime Routine:Â Creating a consistent bedtime routine for yourself and your child can help signal to your body that it's time to unwind and prepare for sleep. Incorporate calming activities such as reading a book, taking a warm bath, or practising relaxation techniques like deep breathing or gentle yoga stretches. Consistency is key, so try to stick to the same bedtime routine every night to reinforce healthy sleep habits.
Limit Caffeine and Stimulants:Â Caffeine and other stimulants can interfere with your body's ability to produce melatonin and disrupt your sleep. Avoid consuming caffeinated beverages such as coffee, tea and for your little ones, avoid soda in the late afternoon and evening, as they can keep you and your child awake and alert when you should be winding down for sleep.
Create a Sleep-Friendly Environment:Â Make your bedroom a cozy and comfortable space that promotes relaxation and restful sleep. Keep the room cool, dark, and quiet, and invest in comfortable bedding and pillows. Using a white noise machine to block out any unwanted noise and calm busy minds can aid the wind-down routine at bedtime, and peaceful sleep cycle transitions during the night.
Incorporating these natural ways to boost melatonin into your daily routine can help you and your child establish healthy sleep habits and promote better sleep quality. By prioritizing rest and relaxation, you can ensure that you both get the restorative sleep you need to wake up feeling refreshed and rejuvenated each morning.
With my sleep-inducing dinner recipe and these natural tips for boosting melatonin, you can help your child drift off into dreamland feeling calm, relaxed, and ready for a restful night's sleep. Here's to bedtime bliss, sweet dreams and a Jolly Good Night's Sleep for the whole family!