Foods that help you sleep better

See what to eat before bed to get some much needed rest

By Author  |  Published: 8th May 2018  7:02 pm
sleep better

Food plays an important role in getting a restful night. Paying attention to what you eat can go a long way towards getting a good sleep, say experts. So, rather than giving in to late-night cravings, go for foods like almonds, kiwi fruit, walnuts, banana, chickpeas, milk, oatmeal and white rice that enhance sleep.

Oatmeal and white rice is high in carbohydrates and has been reported to induce drowsiness when consumed before bed. Oatmeal is also a source of melatonin, a hormone that is stimulated by darkness and signals your body that it is time to sleep. A salad with dinner would help as lettuce has lactucarium, which is considered to have sedative properties. Chickpeas, commonly known in India as Kabuli channa, is a surprise super food when it comes to sleep.
Aside from being a rich source of protein, chickpeas are also full of vitamin B6, which helps the body to produce melatonin.

Alphonse Reddy, founder and CEO of Sunday Mattresses, and Ciclo Cafe’s culinary head Mrinmoy Acharya, share easy recipes that can help you get a good night’s sleep.

Quinoa, beetroot and orange salad


Quinoa – 50 gm

Hot water – 150 ml

Beetroot – one small

Fresh orange – one

Assorted lettuce – 100 gm

Olive oil – one tbsp

Balsamic vinegar – one tbsp

Roasted almond – 2 gm

Salt and pepper to taste


*Take a bowl, put 150 ml of hot water and soak the quinoa for 10 minutes.

*Strain it and put it in a fresh bowl.

*Add some seasoning like olive oil, balsamic vinegar to assorted lettuce.

*Mix it properly and put it in a fresh serving plate.

*Take the beetroot, cut into small cubes, and marinate with salt, pepper and balsamic vinegar and olive oil.

*Put these in the same plate of quinoa and top up with peeled orange slice.

Spirulina and jaalapeno hummus


Whole boiled chickpeas – 125 gm

Tahina paste – one tsp

Garlic – 1/2 tsp

Extra virgin olive oil – 2 tbsp

Lemon juice 1/2 tsp

Salt to taste

Spirulina 1/4 tea spoon or a pinch

Jalapenoes chopped one teaspoon

Spirulina powder 1 pinch


*Add chickpeas, tahini, garlic, lemon juice, salt in a blender.

*Make a smooth paste, slowly adding in olive oil, followed by spirulina powder and chopped jalapenos after removing from the jar.

*Refrigerate for 30 minutes.

*Serve cold with toasted pita or melba toast.

Almond milk creme brulee


Almond milk – 200 ml

Fresh cream – 400 ml

Caster sugar – 80 gm

White chocolate – 60 gm

Egg yolk – 8

Demarara sugar (powdered) – 1 tbsp


*In a pan, heat almond milk, cream, sugar and white chocolate for a minute till sugar and chocolate dissolves.

*Remove and cool.

*Whisk in the egg yolk and pour the strained yolk in ramekins.

*Take a baking tray and place the ramekins.

*Cover the ramekins with silver foil.

*Pour water in the tray just to cover half of the ramekins.

*Bake for 25-30 minutes at 170 degree celsius.

*Remove, cool and refrigerate.

*For serving, sprinkle some powdered sugar on the top.

*Use a blow torch to lightly brown the sugar so that it forms a thin layer.