NEVER EAT THIS MUCH SALT... | Geometry Dash Challenge
studies show that most of us are sleeping less than we should and that the quality of our sleep is deteriorating. How Much Is A Dash Of Salt , studies show that most of us are sleeping less than we should and that the quality of our sleep is deteriorating.
Sleep – or lack of it – is a big problem in the UK
The National Sleep Foundation recommends adults get between seven and nine hours a night.
But recent reports suggest that we average little more than six hours, But recent reports suggest that we average little more than six hours How Much Is A Dash Of Salt
And with lack of sleep linked to a range of problems, from low mood and anxiety to weight gain and high blood pressure, it’s no surprise we’re all looking for an easy way to get more.
Changing your diet can help. You don’t need to do anything dramatic, just follow our guide to foods that’ll help you drop off more easily and tips about how and when to eat.
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There are six important nutrients that will improve your quality of sleep. Including foods that are rich in these nutrients in your diet will help you sleep better.
This important mineral is needed for quality sleep and helps to activate neurotransmitters that are responsible for calming the mind and body. It also helps muscles to relax.
Find it in: nuts and seeds, bananas, bulgur wheat, brown rice, leafy green vegetables, avocado, salmon and dried fruit.
A muscle and nerve relaxant, potassium aids good digestion. Too little can lead to muscle spasms which may disturb sleep.
Find it in: sweet potato, squash, butterbeans, butterbeans How Much Is A Dash Of Salt , watermelon, beetroot, papaya and bananas.
An amino acid (a building block of protein) this regulates mood and has a natural sedative effect. It is vital for the production of feel-good hormones serotonin and melatonin.
Find it in: fish, chicken, turkey, cheese, milk, soy, oats, brown rice, lentils and potatoes.
This helps the brain make melatonin and serotonin and is one of the reasons a mug of warm milk before bed is recommended.
Find it in: almonds, yogurt, milk, sardines, broccoli and beans.
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If you find it hard to fall asleep or your sleep is disturbed by cramp or acid reflux, one solution could be to change how you cook.
Grill, roast or steam instead of frying as these methods are kinder to the digestive system.
Don’t be tempted by a night cap. Alcohol can cause you to sleep fitfully and leaves you dehydrated. Regular drinkers are more likely to be affected by insomnia.
Potassium, found in watermelon, aids good digestion
Try a soothing hot milky drink or herbal tea before bed. These are better options than caffeinated tea and coffee which will keep you awake. Caffeine’s stimulatory effect lasts for eight to 12 hours after consumption so it’s wise to avoid it from early afternoon onward.
Avoid a big meal close to bedtime, especially if you are prone to indigestion.
Eat earlier, at least three hours before going to bed. And don’t over-indulge as overeating will make it more difficult to digest food.
Limit white carbs. Simple carbohydrates are quickly broken down into sugar and can have a big effect on blood glucose levels. This can increase your need to go to the toilet and can make you feel warm or unsettled. Avoid white bread, pasta, cake and sweets and look for hidden sugars in processed foods.
THREE DELICIOUS RECIPES FOR A BETTER NIGHT’S REST
sesame seeds and soy are all good sources of tryptophan How Much Is A Dash Of Salt , sesame seeds and soy are all good sources of tryptophan
4 salmon fillets; 250g egg noodles; 2tbsp toasted sesame oil; bunch spring onions, sliced; 300g broccoli, cut into florets; 300g mushrooms, sliced; 1tbsp sesame seeds
For the teriyaki sauce: 4tbsp soy sauce; 4tsp mirin; 1tbsp clear honey; 1tbsp diced fresh root ginger; 2 garlic cloves, crushed
1 Make the sauce by mixing ingredients together and brush over the salmon fillets.
2 Put noodles on to boil then heat 1tbsp sesame oil in a pan over a medium heat.
3 Add salmon fillets and cook for three minutes each side until golden brown.
4 Heat remaining sesame oil in a wok over a high heat. Add spring onions, broccoli and mushrooms. Stir-fry for five minutes.
5 Drain noodles. Combine with the veg and remaining sauce. Heat for two minutes then divide the mixture between four plates.
6 Top with salmon fillets, sprinkle with sesame seeds and serve.
- Eggs and milk contain tryptophan and vitamin D while avocado is a good source of magnesium
1 ripe avocado, stoned and peeled; a squeeze of lime juice; 4 medium free-range eggs; 3tbsp milk; 1tbsp chia seeds; handful fresh parsley sprigs, chopped; 1tbsp olive oil; 1tbsp butter; sea salt and freshly ground black pepper
1 Mash the avocado flesh roughly with a fork and stir in the lime juice. Season with sea salt and black pepper.
How Much Is A Dash Of Salt
3 Heat the oil and butter in a non-stick pan set over a medium to low heat. Pour in the egg mixture and stir with a wooden spoon until the eggs scramble and set. When they have thickened and there’s no liquid left in the pan, remove from the heat.
4 Divide the eggs between two plates and eat immediately with the smashed avocado.
- Eating cherries will help boost your melatonin levels and help ease insomnia issues
900g cherries, stoned; 4tbsp caster sugar; 3tbsp water; 2tsp cornflour; dash of lemon juice; 3tbsp flaked almonds; creme fraiche to serve
Crumble: 85g butter; 150g plain flour; 60g rolled oats; 4tbsp ground almonds; 60g brown sugar; 2tbsp pumpkin seeds
2 Put cherries, sugar and water in a pan over a low heat until sugar dissolves. Bring to the boil, reduce heat and simmer gently for 10 minutes.
3 In a bowl, stir cornflour into some cherry juice until smooth. Add to cherries and stir until it thickens. Add lemon juice to taste and spoon into a baking dish.
4 For the crumble, cut butter into pieces and rub into flour until like breadcrumbs.
5 Stir in oats, ground almonds, sugar and pumpkin seeds. Sprinkle with 3tsp cold water and stir to create small clumps.
6 Spoon crumble over cherries, sprinkle with flaked almonds. Bake in preheated oven for 30–35 minutes. Serve hot with creme fraiche.
Extracted by MERNIE GILMORE from Eat To Sleep by Heather Thomas and Alina Tierney (£12.99, Penguin). To order a copy call the Express Bookshop on 01872 562 310 or visit
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