Healthy protein breakfast ideas for better sleep

How does protein affect your sleep? 

Proteins provide your body with essential nutrients and energy, ensuring you are prepared for a good night’s sleep. This is because many sleep-inducing proteins contain an essential amino acid known as tryptophan. Tryptophan can be a natural sleep aid, which makes it beneficial to include in your diet.

The Neuroscience and Biobehavioral Reviews journal discusses the effects of tryptophan on adult sleeping patterns. This study states, “tryptophan appears to be most effective for improving mood, and improves sleep in adults with some sleep disturbances.”

Eating a protein-rich breakfast can help you feel full until lunchtime, thereby reducing the need to snack throughout the day. This causes a chain reaction that kickstarts the production of sleep aiding hormones. These hormones include serotonin and melatonin, which contribute to better quality sleep. 

Cited in the National Library of Medicine, “melatonin is produced from serotonin (made from tryptophan) through a cascade of enzymatic reactions.” So, eating tryptophan rich foods can aid the process of hormone production that induces sleep.

Apart from being rich in tryptophan, a protein-rich diet can help regulate blood sugar and promote satiety. This can potentially prevent sleep disturbances or hunger pangs during the night. Let’s take a look at some of the best protein-rich breakfasts to add to your morning routine. Incorporating these simple ingredients into your day can help you achieve a better night’s sleep in the long run. 

Healthy protein breakfast ideas

Oatmeal/porridge

Oats are highly-regarded for the amount of protein and carbohydrates they contain. Oats are also high in protein, and therefore contain tryptophan. What’s more, you can customise this breakfast to your heart’s content. Oatmeal is incredibly versatile and delicious with most additions. 

Why not try porridge with fruit, nuts and seeds for some added nutritional value? Add a drizzle of honey or a sweetener of your choice for some extra sweetness. 

Take a look at this healthy porridge bowl recipe for some inspiration for your next breakfast.

Greek yoghurt

Rich in probiotics, calcium and protein, greek yoghurt is a nutrient powerhouse. Yoghurt is also great at improving gut health and digestion. Add your favourite toppings to make for a healthy and delicious breakfast. 

This breakfast may work best for people who usually don’t have a lot of time in the mornings. Simply add it to a bowl and pair it with fruit, nuts and seeds, granola and even dark chocolate chips. The possibilities are endless! If you’re wanting some sweetness, why not try adding a drizzle of honey?

Eggs 

A breakfast staple, and famed for their versatility, eggs are protein rich and contain essential nutrients needed for a healthy diet. Funnily enough, eggs also contain that great little amino acid tryptophan.

Why not try scrambled eggs on wholemeal toast as a great healthy and protein rich breakfast? Wholemeal or wholegrain bread is also rich in nutrients and dietary fibre. 

Try shakshuka, which will enable you to double up on the nutrients you include in your breakfast. Shakshuka can also improve energy levels and is also customisable with whatever ingredients you like.

Turkey/chicken

Lean meats are excellent sources of protein, and contain a large amount of L-Tryptophan. Known as the serotonin and melatonin inducer, we know that tryptophan is a natural way of increasing your serotonin levels. So, including turkey into your diet is a great and delicious way of ensuring you receive adequate sleep.

Banana pancakes

One of the only fruits to contain tryptophan, bananas also contain protein and are high in potassium. It’s well known that bananas are one of the healthiest fruits available, and they are also extremely versatile. 

Check out this recipe for banana oat pancakes. The ingredients in these pancakes are protein-rich and contain tryptophan. This makes them an ideal breakfast to have before heading out for the day!