A meal that improves sleep

Since the end of 2009 I've been eating a lot of dhal, and I think it improves my sleep, moods, energy levels, and helps with weight loss and maintenance.

If it is doing these things, it is probably due to it being a high-protein food (and low carb, thus balancing blood sugar levels), and perhaps also because of the spices included in it. Cinnamon, for example, is supposed to help balance blood sugar levels. Additionally, many of the spices have anti-inflammatory properties, according to Nicholas Perricone and his 'Perricone Prescription'.

If you prefer not to spend lots of time in the kitchen, I recommend tripling the recipe and eating the dhal over the following days. It goes very nicely with chapati bread (although the less of this the better from a PCOS perspective, really). Salad also works well with it.

And did I mention it's easy/quick to cook and delicious?!

Here's the recipe:

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Lentil dhal recipe


Prep time: 10 minutes

Cooking time: 20 minutes

Ingredients (serves 4)

* 1 cup (300g) red lentils, rinsed well
* 3cm fresh ginger, sliced
* 2 bay leaves
* 1 cinnamon stick
* 2 tbs (40g) butter
* 1 large onion, finely chopped
* 2 cloves garlic, crushed
* 2 tsp tumeric
* 1 tsp cumin
* 1/2 tsp garam masala
* 1/2 tsp chilli flakes
* 2 tbs lemon juice
* 1/2-1 tsp salt
* 1 tbs chopped coriander leaves
* naan bread or pappadums, to serve

Method

1. Place lentils, bay leaves, ginger and cinnamon in a large saucepan with 3 cups of cold water. Bring to the boil, reduce the heat to medium and simmer, stirring to prevent sticking for 10-12 minutes. Discard spices and set aside.
2. Heat the butter in a large frying pan over a medium high heat. Add the onion and cook for 3 minutes. Stir in the garlic, tumeric, cumin, garam masala and chilli flakes and cook for a further minute or until fragrant. Stir in the lemon juice and season to taste with salt.
3. Add the lentils to the pan and mix well. Cook for a further 3 minutes, stirring constantly. Remove from the heat. Stir in coriander and serve hot with naan bread or pappadums.

~~Enjoy~~

Hours per night of sleep

My sleep is still improving. In the first half of 2009 I was averaging just under 5.5 hours sleep per night. 2010 is better. In January I averaged 6.1 hours/night, in February 5.7 hours/night, and in March 6.2 hours/night. My goal is to be sleeping an average of 7 hours/night, but with monthly averages of >6 hours/night I no longer feel "consumed" by insomnia.

Here's a "smoothed" version of the first graph, showing that there really has been an improvement! A number of factors have probably contributed to the improvement. In addition to splitting up with a partner and beginning a new relationship, I've finished demanding post-graduate study, lost 5kg and taken a 5-week holiday. I've also been eating a lot of dhal. I think eating dhal helps me sleep, feel better generally, and I also think it is behind the weight loss. I will post the recipe.