Sleep is a vital component to enjoying good quality of life. It supports your cognitive function, energy, recovery, immune health, and more. Yet almost half of Americans don’t get the recommended 7 to 9 hours of sleep each night.

In this video, PacificSource Well-being Program Manager Sabrina Black shares five dietary tips to support quality sleep, plus a teriyaki salmon bowl recipe that’s easy and delicious.

About the recipe: The combination of omega-3 fatty acid and vitamin D in salmon can help increase your production of serotonin and enhance your quality of sleep. We’ve paired it with rice for a sleep-friendly carbohydrate and healthy veggies to get you on your way to better sleep!

Below the video, you’ll find the full recipe and a recap of the tips.

Teriyaki Salmon Bowls

Ingredients

  • 1/3 cup teriyaki sauce
  • Two 4-ounce salmon fillets
  • 3 cups broccoli florets
  • ½ Tablespoon cooking oil, preferably coconut or avocado oil
  • 1 cup cooked white or brown rice
  • 1 ½ cups coleslaw mix (red cabbage, green cabbage, and shredded carrots)
  • Half bunch green onions, chopped
  • 1 lemon, quartered
  • Sesame seeds (optional)

Directions

  1. Marinate the salmon in about 1/4 cup of teriyaki sauce for at least 30 minutes before you start cooking. (If you don’t have time to marinate it, just add a good coating before baking.) Reserve remaining teriyaki sauce to drizzle over your bowl at the end.
  2. Preheat oven to 425 degrees.
  3. While oven warms, line a baking sheet with foil or parchment paper.
  4. Place the salmon fillets skin-down on one side of the baking sheet, then spread the broccoli florets on the other half.
  5. Bake for about 15 to 20 minutes. You’ll know the salmon is cooked through when it flakes easily.
  6. While that’s baking, cook or reheat the rice.
  7. Once everything is ready, build your bowls: divide the rice into two bowls, add your salmon, and top with veggies. Top with a squeeze of lemon, remaining teriyaki sauce, and sesame seeds.

5 dietary adjustments for better sleep

  1. Choose nonalcoholic beverages. Alcoholic beverages can interrupt your sleep cycle during important recovery stages. (Watch video for sleep-friendly alternatives.)
  2. Skip spicy and acidic foods for dinner. These can cause heartburn, which can make it hard to sleep.
  3. Include carbohydrates at dinner. Carbs can trigger your body to release serotonin, which is a hormone that helps you sleep.
  4. Have dinner earlier in the evening, or at least avoid eating a big meal before bed.
  5. Avoid caffeine in the afternoon (coffee, tea, chocolate). Caffeine is a stimulant that stays in your system for up to 10 hours.

Thank you. We hope you enjoy the recipe and tips!

Please share this recipe with a friend or family member. We’d also love your feedback. If you try this recipe, please use the comments section below to let us know what you thought and share any tips you have.