The Daylight Savings time change brings about significantly harmful health effects due to the sleep loss that it triggers, including reduced immunity, higher rates of car crashes, and increased risks of injuries. As we prepare for the time change, try these three delicious meals. Each recipe is packed with specific vitamins, minerals, and compounds that help to promote real rest and sleep, so you’re more refreshed and energized all winter long.

BREAKFAST: Chocolate-y Cashew Shake

This breakfast shake is so decadent and indulgent, you won’t believe that it’s completely dairy-free (in fact, it’s vegan-friendly!). The cashews give this smoothie a luxuriously creamy taste and provide more than half a day’s worth of immunity-boosting zinc. But zinc’s superpowers during this upcoming time change isn’t just about its immunity support.

Researchers have also found that zinc helps to improve both sleep quality and sleep duration. Start your day with this zinc-infused shake, and feel the difference at the end of the evening.

1 cup raw cashews

1/4 cup rolled oats

1-2 pitted dates (adjust for your own personal preference of sweetness)

1 tbsp organic chia seeds

1 tbsp organic cocoa powder

1 1/4 cup soy milk or your favorite plant-based dairy alternative

Combine all the ingredients in a blender and blend until creamy. Enjoy!


LUNCH: Turkey Salad Sandwich

Turkey is rich in tryptophan, an amino acid that encourages your body’s natural release of melatonin (a sleep-inducing hormone). Additionally, turkey is very lean while being rich in protein, and a high-protein dinner is linked with improved sleep quality.

This recipe is easy, fast and satisfying, while also including lots of immune-boosting, digestion-enhancing veggies.

4 cups chopped turkey breast

1/2 cup mayonnaise

2 teaspoons Dijon mustard

1 tablespoon of lemon juice

1/2 cup diced celery

1/4 cup sliced scallions

2 teaspoons chopped fresh dill

Salt and pepper to taste

Combine all the ingredients in a mixing bowl, then simply layer it between your favorite slices of bread (this recipe goes exceptionally well with a chewy, dense loaf, such as rye or pumpernickel bread).


DINNER: Baked Salmon on Greens

Fatty, cold-water fish are sleep- and immune system-improving powerhouses. Salmon is especially beneficial. For instance, it’s high in vitamin D and omega-3 fatty acids, which improve your immunity while also increasing your production of the sleep-promoting brain chemical known as serotonin.

In one interesting study, people who ate salmon just three times a week for six months got into a restful, healthy sleep much faster than people who ate other forms of meat. This makes this meal the perfect way to end a long day and navigate the time change in healthier, more restful ways.

1/4 cup olive oil

3 tablespoons red wine vinegar

Juice from one lemon (approximately two tablespoons of juice)

1 minced garlic clove

3/4 teaspoon dried oregano

Pinch of salt and pepper

1/2 sliced red onion

Four 6-ounce wild-caught salmon fillets

2 medium heads of your favorite lettuce, torn into chunks

2 medium tomatoes, cubed

1 medium English cucumber, diced

1/2 cup pitted olives, cut in half

1 cup of crumbled feta cheese

Preheat your oven to 425-degrees Fahrenheit. While the oven is heating up, marinate the salmon in the oil, vinegar, lemon, garlic, salt and pepper, and the oregano for approximately 10-15 minutes.

Place the salmon on a baking pan and bake for eight minutes or until the fish flakes easily.

While the salmon finishes, combine the veggies on a plate (you should have enough here for four small salads). Add a warm fillet of salmon on the salad and sprinkle with the cheese.