Could this pantry staple give you a better sleep?

They say an apple a day keeps the doctor away but did you know an egg at night could help you sleep tight?

It's official: Eggs are one of nature's natural sedatives. Nutritionist Zoe Bingley-Pullin explains the science behind this egg-scelent fact while also suggesting some delicious ways to add them to the dinner table.

What is it in eggs that helps us get to sleep?

Eggs contain melatonin - a hormone which plays an important role in our circadian rhythm and is needed to help us to not only fall asleep but to stay asleep. In addition, egg white is a source of the amino acid tryptophan, which is used by the body to make melatonin.

Meanwhile, egg yolks are one of few foods which actually contain Vitamin D, which associated with a greater ability to maintain sleep. They also contain the antioxidant selenium - an adequate intake is associated with better sleep and less difficulty getting to sleep.

Last but not least, eggs also being a source of protein and fat, can help stabilise blood sugar level before bed. If blood sugar dips too low and we don’t eat, cortisol is called upon to bring it back up and because cortisol opposes melatonin it can negatively impact sleep.

Does getting a quality sleep aid us in making better food choices the next day? 

When we lose sleep, leptin the signal telling us we have had enough food is lower and our appetite signal grehlin telling us when to eat is higher. Lack of sleep can also disrupt our blood sugar levels. This causes us to hunt down sugar rich foods for an instant energy boost, setting us up for another poor night’s sleep.

Any ideas for including more eggs in our dinner?

There's no reason you can't eat breakfast meals at dinner! Why not try scrambled eggs with avocado and salad or baked eggs using spinach, tomatoes and feta. You could also have poached eggs with avocado, toast, sautéed mushrooms, tomatoes and spinach.

Frittatas are a simple dinner and the leftovers can be warmed up for lunch the next day, or you could have fritters zucchini and feta with salad for a light meal.

Another way is to boil eggs to either use in your salad as a dinner side. Last but not least you could whisk and gently cook through a stir-fry for added protein.

Want some more egg-centric dinner solutions? Why not give one of these a try?

Want more? We thought you might like this video.

 
 

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2 comments
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Posted by Karen2388 •6d ago • Report
I had 2 eggs for dinner last night and first couldn't get to sleep and then kept waking throughout the night....think ill stick to Melatonin tabs they work wonders!
Posted by Jackson •10d ago • Report
great post. thanks this site