As you may have read in our sleep optimisation blogs, the nutrients you consume have a huge impact on the quality of your sleep. Blood sugar levels, caffeine and alcohol consumption can also directly affect how well we sleep, and therefore how well we feel when we wake up. This recipe contains all the nutrients you need to get a good night’s sleep, and also contains the right balance of nutrients too, ensuring your blood sugar remains stable and your sleep is sound.

Whilst it’s not advisable to consume a large meal close to bedtime, a sleep-supporting dessert can help improve your sleep, and prevent sleep disruption. Consuming healthy carbohydrates in the evening can also promote the release of serotonin and melatonin, two hormones that help relax the nervous system and send the body to sleep. If you tend to wake up between the hours of 1am and 3am, this could also signal that your body is experiencing some blood sugar disruption, and that eating a healthy whole-food dessert like this may be the key to finally helping you optimise your sleep.

The specific ingredients in this dessert have been specially selected to relax the body and mind, improve recovery from a busy day, reduce stress, help you get to sleep quickly, and stay soundly asleep throughout the night. We’ve included some of the best foods for sleep in this recipe, so let’s take a look at their benefits:

• Banana: high in sleep-promoting nutrients like magnesium, potassium, tryptophan and vitamin B6, bananas are a great way to improve sleep, whilst also preventing muscle cramps and restless legs, which can disrupt sleep.
• Yoghurt: high in protein, yoghurt helps improve muscle recovery and is also great for gut health. Good quality dairy is a brilliant source of tryptophan, an amino acid that gets converted into serotonin, which promotes restful sleep.
• Cinnamon: This sweet spice helps balance blood sugar levels
• Nutmeg: A powerful natural sedative, nutmeg only needs to be used in small amounts. Nutmeg also soothes digestion, relieves pain, supports detoxification and improves skin health.
• LLS Calm capsules: A powerhouse of ingredients to optimise your sleep, the Calm capsules contain an array of nutrients that have been proven to reduce stress, provide the body with an abundance of adaptogens, and enhance good quality sleep. From ashwagandha to valerian, L-theanine, chamomile and more, adding these capsules to your recipe can help you prepare for the best night’s sleep ever. Read more about our Calm supplement here.
• MCT oil: This easily digested oil helps maintain blood sugar balance, and can even help you burn fat whilst you’re asleep.
• Walnuts: Walnuts are high in beneficial omega 3 fats, which are associated with better sleep quality. The nuts also contain melatonin, which can increase levels in the body and speed up the amount of time it takes you to get to sleep.
• Celtic sea salt: Salt has been shown to raise oxytocin levels, helping you feel calm and relaxed. It’s also vital for proper hydration and electrolyte balance, and in many instances, this type of salt actually lowers blood pressure.

Now you know how these foods help improve sleep. Let’s make this simple sleep-optimising dessert:

Ingredients

Serves 2

• 1 banana
• 1 cup yoghurt
• ¼ tsp cinnamon
• Pinch of nutmeg
• The contents of 2 capsules LLS Calm
• 1 tbsp LLS MCT oil
• 1 handful walnuts, crushed
• 2 tsp stevia
• Pinch of Celtic sea salt

Method

• Add all ingredients other than the walnuts to a food processor and blend until it reaches a mousse-like consistency
• Divide the mixture evenly between two dessert bowls and top with the walnuts
• Enjoy and sleep well!