What to Eat to Sleep Better

If there's a possibility of choosing seasonal ingredients to help us sleep and rest better, why not do it?

We're entering that autumn/winter phase... where the days are shorter and the food choices are quite different from those of summer.

What to eat more of:

Ban ana
Rich in magnesium and tryptophan, it helps relax muscles and produce serotonin.

Oat
A natural source of melatonin. Ideal for dinner or as an overnight oatmeal (recipe below).

Walnuts and almonds
They contain melatonin and omega-3, which help regulate sleep.

Cocoa
Rich in magnesium and tryptophan, it calms the nervous system.

Infusions with lavender or chamomile
They relax the body and mind naturally.

What to avoid, especially at the end of the day.

Coffee
For the obvious reasons that caffeine affects sleep and anxiety levels.

Refined sugar
Blood sugar spikes interfere with sleep.

Alcohol
It may induce light sleep, but it impairs the quality of rest.

Heavy meals
They hinder digestion and relaxation.

Screens until late
Blue light blocks melatonin production. That's why you should keep cell phones out of the bedroom.

CHECKLIST OF HABITS FOR BETTER SLEEP

• Going to bed at the same time every day is a trick that really works and supports the natural circadian rhythm.
  
  
• Creating a self-care routine – even if it's just for a minute before bed – helps us relax and sends a message of security to our bodies, allowing us to sleep peacefully all night. For us, the ritual of cleansing our face with oil and a towel before bed makes all the difference. Besides leaving our skin clean and super nourished...
  
  
• Drink the Sleep beverage or eat the Lavender Calm chocolates. The medicinal plants chosen to formulate these wellness products help to relax, melt away anxiety, and support a good night's sleep.
  
  
• Sleeping in a dark and cool room is best. Nothing beats leaving the window slightly open during the day to re-energize the room; it makes a big difference in the energy it carries.
  
  
• Writing before bed helps clear your mind. It prevents you from constantly thinking about things and being afraid of forgetting them. Put everything down on paper so you can relax and not worry.

A truly good night's sleep always depends on our state of mind. If we can support it with the right medicinal plants and foods, we will undoubtedly begin to sleep through the night once and for all, in a way that will re-energize and restore us.

Overnight Oats with Sleep Drink & Caramelized Banana

A delicious recipe that helps us feel more nourished, cared for, and calm.

INGREDIENTS

(for 1)

Overnight Oats Base

• ½ cup rolled oats

• 1 dessert spoon of Sleep Drink

• 1 teaspoon of chia seeds

• ½ cup of plant-based milk (almond, oat or coconut)

• 1 teaspoon of honey or maple syrup

• A pinch of cardamom

Caramelized Banana

• 1 ripe banana

• 1 teaspoon of coconut oil

• 1 teaspoon of honey or maple syrup

• Cinnamon to taste

PREPARATION

At night:

1. Mix all the base ingredients in a glass jar or small bowl. Stir well to dissolve the Sleep drink.

2. Cover and refrigerate overnight (or at least 4 hours).

In the morning (or before serving):

1. Cut the banana in half or into slices.

2. In a small frying pan, heat the coconut oil and add the banana. Let it caramelize for 2-3 minutes on each side. Add the honey and cinnamon at the end.

3. Serve the warm banana over the oatmeal overnight. You can add nuts, plant-based yogurt, or a little more cinnamon.

Extra tip:
This recipe is ideal for a nighttime ritual, especially if you eat it about an hour before bed. The oats, cocoa, and adaptogenic mushrooms in the Sleep Drink help calm the body and mind, while the caramelized banana makes it even more delicious without being heavy.