Everybody knows having a good night sleep is important. The cumulative long-term effects of sleep loss is associated with an increased risk of developing diabetes, heart disease, obesity, stroke, depression, dementia and weakened immunity.
Melatonin is a hormone produced by our brain in response to darkness. It helps with the timing of the circadian rhythms (24-hour internal clock) and with sleep. It is important to let our brain know the clear distinction between day and night. During day time we should allow our eyes to be in direct contact with sunlight (especially early morning sun). Photoreceptors in retina, with connections directly to the hypothalamus region in the brain where our circadian rhythm is regulated. I’m not saying to look at bright sun directly (anything that is painful is a NO!) Direct light exposure meaning not through any glasses (windows) and sunglasses. Exercise during day time in the outdoor not only helps our body make vitamin D but also it is good for keeping our circadian rhythms healthy.
Being exposed to light at night can block melatonin production. In the evening, we should limit our exposure to artificial bright overhead fluorescent light. Soft dim low light is ideal, so that our brain knows it is now evening and will start to produce melatonin. A few hours before going to bed, it’s best not to watch TV, look at screens and smartphones because they emit blue light which can confuse our brains that it’s still day time. Blue light suppress our melatonin production. You can download apps to lower blue light from your phone, or wear a blue light blocking glasses.
Some people take melatonin supplement as a sleeping aid. Short term use during travelling for jetlag is fine, but long term use is not recommended. Children should not take melatonin. Melatonin is a hormone, so a primary concern is that persistent use could delay puberty or cause premature sexual development in children.
Vegan Chickpea and Spinach Curry
Ingredients:
1 can chickpeas, drained and rinsed
1 onion, chopped
2 garlic cloves, minced
1 tablespoon ginger, grated
1 teaspoon cumin
1 teaspoon coriander
1 teaspoon turmeric
1/2 teaspoon cinnamon
1/4 teaspoon cayenne pepper
1 can diced tomatoes
1 cup vegetable broth
1 bunch spinach, chopped
Salt to taste
Brown rice or quinoa, cooked (optional)
Instructions:
- In a large pot, sauté the onion and garlic in a bit of water or vegetable broth until softened.
- Add the ginger and spices and cook for another minute or two.
- Add the chickpeas, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for about 20 minutes, stirring occasionally.
- Add the spinach and cook until wilted, about 5-10 minutes.
- Season with salt to taste.
- Serve over brown rice or quinoa, if desired.
This recipe includes chickpeas, which are a good source of tryptophan, an amino acid that helps to produce melatonin. It also includes spinach, which contains magnesium and folate, two nutrients that can support healthy sleep patterns. Additionally, the warming spices in this curry, such as cinnamon and turmeric, can help to promote relaxation and support healthy circadian rhythms.
