Supercharge your breakfast for better energy and sleep. Here's how
What's the story
Choosing the right breakfast in sync with your circadian rhythm can be a game-changer for sleep and energy levels all day long. Indian cuisine, with its vast array of ingredients and spices, holds the key to meals that can naturally align your internal clock. Read on to discover how traditional Indian breakfasts can be supercharged for amazing sleep and daily energy!
Protein boost
Start your day with protein-rich foods
Including protein-rich foods in your breakfast can help balance your circadian rhythm by supplying the energy required to kickstart the day and stabilizing blood sugar levels. A classic Indian breakfast choice like moong dal chilla, crafted from green gram lentils, is not only protein-packed but also easy on the stomach. Having ~20 grams of protein at breakfast can improve alertness and cognitive performance during the day.
Whole grain goodness
Incorporate whole grains for sustained energy
Whole grains are a key component of a circadian-aligned diet. They provide sustained energy release, unlike refined grains which lead to blood sugar spikes. Meals like dalia upma (broken wheat) are high in fiber and nutrients, and low on the glycemic index. This translates to stable energy levels, helping you stay focused without throwing your internal clock off balance.
Stay hydrated
Hydration is key to circadian health
Keeping your body well-hydrated is key to supporting your natural rhythms. Waking up to a glass of warm water with lemon and honey not only hydrates but also helps in digestion and boosts metabolism, mirroring the circadian signals for alertness. Having fresh fruit juices or coconut water at breakfast ensures hydration with a bonus of vital vitamins and minerals.
Meal timing
Timing matters: Align meals with natural light cycles
The timing of meals is crucial for synchronizing our internal clock. Having breakfast within an hour of waking up tells your body it's time to get the day started. Choosing an early morning meal around sunrise aligns eating patterns more closely with natural light cycles, helping to reset our internal clocks daily.
Sleep-enhancing foods
Choose ingredients that promote sleep quality
Certain staple ingredients in Indian breakfasts possess sleep-enhancing properties that can significantly improve your sleep quality when consumed regularly over a period of time. Almonds and bananas, frequently enjoyed as toppings or sides, are rich in magnesium and tryptophan, respectively — these nutrients are essential for optimal sleep as they induce relaxation and regulate sleep hormones like melatonin.