Alaska Sleep Education Center

Recipe for Better Sleep

Posted by Jennifer Hines

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on Jun 29, 2018 1:53:00 PM


Elk Meatloaf with Kale & Pesto

 **Elk is wild game meat, and it contains more tryptophan than many other types of meat. Tryptophan is a naturally occurring amino acid, which promotes the production of serotonin and melatonin that both help with the body’s sleep cycle.

The addition of kale gives the body lots of calcium, which helps the brain utilize the tryptophan. The combination of these foods is not only healthy, but can help with getting good rest.



  • Olive oil
  • 1 pound ground elk meat
  • 5 large kale leaves, chopped
  • 1 egg, beaten
  • 1 cup breadcrumbs
  • 2 tbsp basil pesto
  • 2 garlic cloves, chopped
  • salt and pepper, to taste



Preheat the oven to 400 degress F. Add 2 tablespoons of olive oil to a skillet and put over medium heat. Add the garlic and kale to the skillet, cooking until the kale is soft and wilted.

In a large mixing bowl combine the ground elk burger with the breadcrumbs, pesto, egg, salt and pepper. 

Add the kale mixture to the bowl and combine thoroughly. In a baking dish, form the meat into a loaf, cover with tin foil and place in the oven for 40 minutes.

Remove the tin foil from the baking dish and continue cooking for 10 minutes or until fully cooked.


Foods That Promote Sleep:

  • Walnuts
  • Almonds
  • Lettuce
  • Tuna
  • Cherry juice
  • Chamomile tea
  • Passion Fruit tea
  • Honey
  • Kale
  • Hummus

If you have a recipe that contains any of these foods, Alaska Sleep Clinic would love to share them on our website.  Simply e-mail them to our Marketing Director, Jennifer Hines at

Try these easy-prep breakfast recipes to help keep you energized all morning.

You've heard the saying: “Breakfast is the most important meal of the day.” Whoever came up with this well-known phrase wasn’t kidding.

After getting a good night’s rest, you’ll need to fuel your body to ensure productivity throughout the day—so your usual cup of coffee alone just won’t cut it. It's best to add ingredients that burn energy slowly (think whole grains, as opposed "bad carbs" that are full of sugar and give you more extreme highs and lows), contain filling fiber and protein (so you won't overeat later in the day), give you a caffeine boost, have a little unsaturated fat (not saturated fat, since that's worse for your heart), and/or contain nutrients such as magnesium and potassium, which promote sleep. So, instead of skipping out on this essential meal, try whipping up one of these easy breakfasts for a healthy a.m. routine that will give you the boost that you need.

  1. Yogurt with Fruits or Nuts

Quick and refreshing, yogurt—especially Greek—is loaded with calcium and protein that will give you that full feeling throughout the morning. Opt for a plain or nonfat option and top it with your blueberries and sliced almonds. 

  1. Homemade Granola

While store bought granola can be tasty, it can also contain unwanted sugars and fats. To avoid that, try fixing up your own granola with whole grains and oats that will give you an extra fiber kick in the morning.

  1. Instant Oatmeal

This breakfast staple is known for being one of the best foods to eat in the a.m. because it's packed with filling fiber. Sweeten this meal with sliced strawberries, maple syrup or honey.

  1. Berry Smoothie

On a busy morning, smoothies are a fast breakfast option, because they take only a couple of minutes to make. Try tossing in a handful of spinach or kale, along with water, a banana, peach slices, cherries, mango chunks, and pineapple bits. Then blend—it's that simple!

  1. Whole-Grain Cereal

Simple and classic, cereal is a popular morning food choice for a reason. The best kinds to choose are ones that contain at least fie grams of fiber and as little sugar as possible. Whole-grain or bran cereals are your best bets because they often have even more essential nutrients that you need, such as iron and protein. Pair with skim milk to help fill you up.

  1. Avocado Toast

This nutritional powerhouse contains unsaturated “good" fat, which makes it a good spread option for whole-grain toast. Smash up half an avocado and smear it on one slice of bread, and then drizzle it with a little olive oil, citrus (like lemon or lime) and enjoy!

  1. Hard-Boiled Eggs

Protein-packed and heart-healthy, hard-boiled eggs are a quick fix for any rumbling tummy. Prepare a bunch on a Sunday night to save time during your hectic weekday morning rush.

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