Do you wake up sweaty at night? Can't sleep even though you're completely exhausted? Is the heat keeping you awake? Make sure you have a dinner that calms your body!
Can't sleep at night because of the heat? Hot days and even hotter nights cause restlessness for many people. It often happens that at night we wake up sweaty, having trouble finding a comfortable position, and your thoughts just won't stop. These are all signs that your body is lacks key nutrients, which ensure relaxation and regeneration.
Although many people try to improve sleep with teas, baths, or meditation, it is important not to overlook the influence of diet. Magnesium and vitamin D They play a central role in calming the nervous system, reducing muscle tension, and maintaining a stable mood.
The problem is that they are often deficient - magnesium is quickly lost through sweating, and vitamin D depends on sun exposure and the quality of the diet.
If we want deep and restorative sleep, it makes sense to make sure we have enough of them at dinner.
Magnesium – a mineral that relaxes muscles and soothes
Magnesium is involved in over 200 processes in our body. It relaxes muscles, regulates the functioning of the nervous system, and helps prevent nighttime leg cramps. When taken is lacking, Feelings of fatigue, restlessness and problems with sleep often occur.
Hot weather even more accelerates loss supplies, so daily supplementation is essential. It is a good idea to reach for leafy vegetables, whole grains, nuts and seeds, which contain the most magnesium.
Vitamin D – more than just bone support
Vitamin D is known as the vitamin for healthy bones, but it has a number of other important tasks. It supports immunity, influences hormone regulation, ensures mood balance, and helps the body regenerate after exertion.
As we age, it becomes harder for the body to absorb it, so it is beneficial to include it in our diet. Fatty fish, eggs and dairy products are the best natural sources of this vitamin.
13 dinner ideas rich in magnesium and vitamin D
1. Grilled sardines with pumpkin, carrot and leek puree.
2. Kale salad with avocado, pistachios, tahini and pomegranate seeds.
3. Creamy zucchini soup with cream cheese balls and baked trout in foil.
4. A slice of whole grain bread with salmon, avocado, boiled egg and fresh tomato.
5. Tuna tataki with sesame, green beans and apple cider vinegar.
6. Salmon and spinach salad – first fry the onion, add the spinach, and finally stir in the salmon and egg.
7. Tuna omelette, spinach and nut salad with olive oil.
8. Egg omelet with shrimp, spinach, mushrooms and feta cheese and a slice of wholemeal bread.
9. Salad made with cooked quinoa, asparagus, avocado, tomatoes, pumpkin seeds and kiwi slices.
10. Baked salmon with blanched broccoli and oven-baked potatoes.
11. Salad made with fresh spinach, cherry tomatoes, cooked chicken or turkey, with sardines and a handful of walnuts.
12. Baked frittata with spinach, tomato, cheese and egg – the yolk is rich in vitamin D.
13. Tortilla with soft roasted pumpkin, feta cheese, tomato, lettuce and avocado slices.
Dark chocolate
After dinner, you can enjoy a piece of dark chocolate. In small amounts, it contains magnesium and has a positive effect on mood. Just be careful not to overdo it, as too much cocoa can slightly stimulate alertness.
Practical tips before bed
Eat dinner. at least two hours before bedtime, so that digestion does not extend late into the night. Meals should be light, with quality fats, fiber and minerals. This will give your body the conditions to relax and prepare for a peaceful rest.
