Alaska Sleep Education Center

Do Vegetarians Sleep Better?

Posted by Stefanie Leiter

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on Nov 22, 2019 10:12:00 AM

The answer is no; but for those suffering from sleep apnea,  lifestyle is a big part of helping combat the issue. Sometimes the apnea is symptomatic due to obesity and one way to make a change is switching to a vegetarian diet. With online resources, it has never been easier to change your diet to promote weight loss.

According to the Physicians Committee for Responsible Medicine (PCRM), a recent study revealed processed meats and animal-based foods can worsen sleep apnea issues in adults. After monitoring 100 apnea sufferers, researchers discovered that high-fat diets is a commonality.

Today we are sharing a few recipes to start with if you are looking to make the switch to vegetarian.

 

Veggie Pizza:

  • cream cheese
  • 1 packet ranch seasoning mixveggie pizza
  • 1 tbsp mayonnaise
  • 1 crescent roll tube (use 1 1/2 tubes for thicker crust)
  • shredded cheese
  • vegetables - broccoli, green peppers, mushrooms, onion

  1. Preheat oven to 350 degree and spray 9 x 13 dish.
  2. Roll out crescent rolls on bottom of pan and bake for 15 minutes.
  3. Mix softened cream cheese, ranch mix, and mayo in a small bowl.
  4. Chop veggies finely or into chunks.
  5. When crescent roll crust is cooled, spread cream cheese mixture and top with veggies.
  6. Sprinkle cheese on top.
  7. Serve immediately or cover in fridge.

 

Spinach Artichoke Pizza

  • ½ pint (1 cup) heavy cream
  • ½ cup butterspinach
  • 2 tbsp cream cheese
  • ¾ cup grated parmesan cheese
  • 1 tsp garlic powder
  • 1½ cups mozzarella cheese, shredded
  • 6 oz of fresh spinach, roughly chopped
  • 1 can of artichoke hearts, rinsed and squeezed dry, roughly chopped
  • 1-2 tubes/recipes of your favorite pizza crust

 

  1. Preheat oven to 425° if you're using homemade dough. If you're using a tube from the grocer, follow the cooking instructions on the label.
  2. In a medium saucepan over low heat, stir together the cream, butter, and cream cheese until fully melted.
  3. Stir in the parmesan cheese and garlic powder. Continue to cook and stir for 15 minutes.
  4. Meanwhile, place the spinach in a saute pan with a tablespoon of water over medium high heat and saute until wilted.
  5. Once spinach is fully wilted, place it onto a clean kitchen towel and wring out all of the liquid by twisting the towel into a ball with the spinach inside. Once you've squeezed out all of the liquid, add it to the sauce.
  6. Spread the sauce over the pizza crust. You might have some left over for dipping depending on how saucy you like your pizza.
  7. Place artichoke pieces over sauce then top with mozzarella cheese.
  8. Bake for 15 minutes or until you start to see the cheese browning. Let sit 5 minutes before slicing.

 

Black Bean Enchiladasbean

  • 1 small onion, chopped
  • 1 small green pepper, chopped
  • 1/2 cup sliced fresh mushrooms
  • 2 teaspoons olive oil
  • 1 garlic clove, minced
  • 1 can (15 ounces) black beans, rinsed and drained
  • 3/4 cup frozen corn, thawed
  • 1 can (4 ounces) chopped green chilies
  • 2 tablespoons reduced-sodium taco seasoning
  • 1 teaspoon dried cilantro flakes
  • 6 whole wheat tortillas (8 inches), warmed
  • 1/2 cup enchilada sauce
  • 3/4 cup shredded reduced-fat Mexican cheese blend

 

  1. In a large skillet, saute the onion, green pepper and mushrooms in oil until crisp-tender. Add garlic; cook 1 minute longer.
  2. Add the beans, corn, chilies, taco seasoning and cilantro; cook for 2-3 minutes or until heated through.
  3. Spoon 1/2 cup bean mixture down the center of each tortilla.
  4. Roll up and place seam side down in a greased 13-in. x 9-in. baking dish. Top with enchilada sauce and cheese.
  5. Bake, uncovered, at 350° for 25-30 minutes or until heated through.

 

By trying these healthier recipes and avoiding ones that are heavy for the tummy before bedtime, sleeping more will also create healthier eating habits. In order to build a leaner and stronger body, a full night's sleep is considered one of the most important factors.

A recent study concluded seven to nine hours of sleep rebuilds muscle more efficiently than those who receive less than seven hours of rest per night. Sleep strategies helped the study participants adjust their daily routine to sleep more and eat healthier, while maintaining a consistent workout routine.

If you find yourself reading this article and you already are checking off most of the boxes, you may need a consultation with a sleep study professional. Healthy eating and exercise alone may not be the only answer to your sleep deprivation. Call Alaska Sleep Clinic today for your free sleep assessment.

Download Self Referral Form

 

Topics: diet, vegetarian

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