5 Foods to Get You in the Mood for Sleep

After a long and tiring day, all you want is to jump on your bed, cover yourself in sheets and reach slumber land. No matter how most of us crave this, some people just can’t get there. A variety of reasons come into play, some have difficulty falling asleep while others cannot remain asleep. Whatever the reasons are, we know for a fact that sleep deprivation can cause many chronic health issues and create impact in our day-to-day activities—-an insidious killer.

In an article published from, more than 40% do not get adequate sleep during weekdays. While this sounds quite alarming, Tokyo is considered the world’s most sleep-deprived city where residents get an average of 5 hours and 44 minutes of sleep according to an article released by

Here is the good part: Adding Tryptophan-rich foods and whole-grain carbohydrates in your diet may help you get that good night sleep!

Tryptophan is an amino acid that relaxes the brain and brings calming effects. Whole-grain carbohydrates on the other hand, boost the production of melatonin and serotonin (hormones responsible for your sleep) that can put you in a snooze state.

Get these foods and take off to dreamland:

1. Salmon or Tuna Fish
These kinds of fish and mostly others produce a vitamin called B6 which is also responsible in the creation of Melatonin (a hormone that induces sleep).

2. Oatmeal with Milk and Bananas
Oats are rich in Melatonin and if you want to fire up the sleeping-effect of oatmeal, mix it with milk and bananas. These ingredients are also known to have calming magnesium properties that can induce drowsiness. If a banana is not your favorite, you can switch it with Cherries which are also rich in Melatonin.

3. Prunes
Dried plums contain vitamin B6 (melatonin production), magnesium and calcium. You can use prunes on a trail mix or eat them as it is for about 30 minutes before your bedtime.

4. Chamomile Tea
Chamomile tea has a reputation that promote snooze. Flavonoid and Chrysin are responsible for its sleep inducing properties and nerve-calming power. Take about a cup of hot Chamomile tea 30 minutes before bed, if you have stomach cramps, this can be of great help too!

5. Dark Chocolate
A study conducted by the University of Edinburgh revealed that dark chocolate contains Magnesium, an important nutrient responsible for a better sleep. This helps cells to manage the body’s internal clock that manage various bodily functions like sleeping and temperature.


Snacks for Your Boys

Every Sunday, your boys bond together. They either go out to eat or they watch movies. If they stay in the house, of course, you have to prepare some snacks. However, your recipes are repetitive and boring that your husband asked you to think of fresh and new recipes. Fret no more because there are snacks that will excite their taste buds.


How about burgers? Singaporeans love burgers and your boys will surely appreciate it. Here are some snacks for your boys:

  • Cheeseburgers: Cheeseburgers are easy to prepare and make. It will take you about twenty minutes to prepare and serve the snacks. You only need patties, butter, buns, pepper, salt, cheese and toppings (like pickle, lettuce, onion, ketchup, mustard and mayonnaise). You only need to grill the burger for two minutes per side then put it on buns. Serve with オンライン カジノ your desired toppings.
  • Mini Turkey burgers: Mini Turkey burgers will take more or less thirty minutes preparation and cooking. You need sandwich bread, turkey patties, cheddar cheese, grated onions, salt, pepper, olive and toppings (like tomatoes, lettuce, mustard and ketchup). You have to cook the patty first for five minutes per side then serve with desired toppings.
  • Classic burger: If your boys prefer pure burger, you do not need to put anything. It will take about twenty minutes to prepare and cook. You only need beef patties, vegetable oil, salt, ground pepper and buns. After grilling patties for two to four minutes per side, you can serve it on buns with all-purpose dressing.


  • Pork and chorizo burgers: If you want a twist, you can always consider pork and chorizo burgers. Your boys will surely get excited. It will only take about thirty minutes to prepare and cook. You need vegetable oil, smoked chorizo, patties, Cajun seasoning, salt, cayenne pepper, jack cheese, buns, green-chili mayo and lettuce. After cooking patties (made of pork and chorizo) for about seven to eight minutes per side, you can put it in buns and top it with lettuce and your green-chili mayo.

If preparing and cooking the snacks mentioned above is inconvenient for you, you can always have it delivered. There are many burger stores here in Singapore that you can easily call. Do not just let your boys without food. Your husband will surely appreciate your effort.

If your boys are done with burgers, there are other recipes that you can consider. There are wings, nachos, onion rings, salsas, dips, fries and many more. You can make these healthy if you are particular about nutritional contents.