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5 Power Breakfasts to Help You Sleep Better

Sonno Mattress Malaysia breakfast Image created by Valeria_aksakova - Freepik.com

Eating the right breakfast gives you the energy you need to start your day and is one of the habits you can develop to improve your sleep.

For example, a high-protein breakfast has a greater decrease in hunger-stimulating hormones compared to a high-carb breakfast, keeping you full and energised longer during the day. This prevents you from relying on too much caffeine or sugary snacks that can hamper your sleep and have a negative effect on your health.

Here are some of our top, protein-packed breakfast ideas that you can add to your morning breakfast menu:

 1. Zesty Good Morning Salad

Prepared the night before this amazing, zesty salad is a great addition to your morning habits that improve your sleep.

What you need:

  • Avocado
  • Smoked salmon
  • Zesty fruits such as grapefruit of oranges
  • 1 - 2 slices of wholewheat bread

Not only will the high levels of protein in the avocado and salmon give you a great source of energy throughout the day, but they're also rich with healthy fats that can help you sleep better at night. Learn more about foods that can help you sleep better in our recent article here.

2. Boiled Egg, Tomato and Spinach Sandwich

This healthy combo is can keep you energised throughout the day, without the jitters you get from the typical high-sugar breakfast cereals.

What you need:

  • 1 - 2 boiled eggs
  • Sliced tomatoes
  • 1 cup of baby spinach (regulars ones are also fine)
  • 2 slices of wholewheat bread

Whole-wheat bread is high in fiber and nutrients that can keep you fuller longer. The boiled eggs also give you your daily dose of protein to see you through the day. The tomatoes and spinach are a good source of vitamin C and minerals to help boost your immune system and overall health.

3. Almond Bran Crunch

What you need:

  • Greek yoghurt
  • Whole-grain bran flakes
  • Toasted almonds
  • Blueberries or your preferred fruits

Greek yoghurt is chock-full of protein and whole-grain bran flakes are rich in fiber. This breakfast combo is one of the top power breakfasts around. Add almonds and possibly some fruits and you've got a great source of vitamins and minerals too! These vitamins will help your body function correctly throughout the day, so that it needs to do less during sleep, giving it a chance to recharge and revitalise itself. This means you'll not only sleep better but feel more refreshed the following day too.

4. No-Bake Breakfast Power Bars

These are great for breakfast on the go and can be purchased from a number of stores. But, if you're feeling really adventurous you could try and make your own. This way, you can control the amount of sugar you want in your breakfast bars!

What you need:

  • Almond butter
  • Dried fruits such as dates, cranberries, or blueberries
  • Dried seeds such as sunflower seeds
  • Oats
  • Honey or maple syrup

This breakfast treat is super easy to make! Just combine the almond butter and the honey or maple syrup in a bowl and heat the mixture in a microwave until melted. Then, add the oats, dried fruits, and seeds and mix them thoroughly until they're well incorporated. 

Transfer the mixture onto a lined pan or tray and refrigerate for at least an hour before serving. This recipe is freezer-friendly and can last up to 6 months!

5. Cinnamon French Toast and Yoghurt

With 28 grams of protein per serving, this recipe will leave you satisfied for hours.

What you need:

  • 2 free-range eggs
  • 1/2 teaspoon of cinnamon
  • Wholewheat bread slices
  • Greek yoghurt (optional)
  • Butter

Beat the eggs and add the cinnamon. Mix thoroughly. Soak the wholewheat bread in the mixture. On a heated pan, melt a tablespoon of butter and pan-fry the soaked bread until golden brown each size, this should take no longer than 1 - 2 minutes per side.

Pair the french toast with some fat-free Greek yoghurt, another great source of protein, and you'll have a breakfast that is not only tasty but fits in well with your improved habits for better sleep. 

There are plenty of fun ways to add protein into your breakfast and improve your morning habits for a better night’s sleep. Remember, starting the day right makes it a lot easier to end the day right too!