Ever found yourself tossing and turning, staring at the ceiling while the hours slip by? In today’s fast-paced world, sleep has become both a luxury and a necessity. While we often obsess over pillows, blackout curtains, and meditation apps, the role of food in sleep quality is both underappreciated and underexplored.
Modern nutrition science is increasingly emphasizing the deep link between what we eat and how well we sleep. Foods rich in certain vitamins, minerals, and natural compounds can work in synergy with the body’s circadian rhythm to promote relaxation, reduce stress, and support uninterrupted deep sleep. In fact, the ancient Greek physician Hippocrates once said, “Let food be thy medicine and medicine be thy food”—and nowhere is this truer than in the context of sleep.
This post will delve into the best foods to help you achieve long, restorative sleep. Drawing from nutritional science, sleep medicine, and expert insights, we will look beyond the obvious and into the biochemical interplay between diet and sleep cycles. For those who are intellectually curious and health-conscious, this guide is grounded in both tradition and cutting-edge research.
1- Cherries: The Natural Melatonin Booster
Cherries, especially tart cherries like Montmorency, are a natural source of melatonin—a hormone pivotal in regulating the sleep-wake cycle. Consuming cherries or unsweetened cherry juice before bed can help increase circulating melatonin levels in the body, thus promoting better sleep onset and duration. Studies have shown that individuals who consumed tart cherry juice experienced longer sleep times and improved sleep efficiency, according to a study published in the European Journal of Nutrition.
Additionally, cherries are rich in antioxidants such as anthocyanins, which help reduce inflammation and oxidative stress—two factors known to interfere with sleep quality. Sleep researcher Dr. Michael Breus, author of The Power of When, emphasizes the importance of inflammation control in achieving deep sleep. Including cherries in your nightly routine could be a simple yet powerful step toward restful nights.
2- Almonds: Magnesium-Rich Sleep Aids
Almonds are an excellent source of magnesium, a mineral that plays a key role in sleep regulation. Magnesium helps activate neurotransmitters responsible for calming the body and mind, such as gamma-aminobutyric acid (GABA). According to The Magnesium Miracle by Dr. Carolyn Dean, magnesium deficiency is a hidden contributor to insomnia and disrupted sleep.
Almonds also contain healthy fats and protein, which help maintain blood sugar levels throughout the night, reducing the likelihood of mid-sleep awakenings. Incorporating a small handful of almonds as an evening snack could help you fall asleep faster and stay asleep longer—without the need for supplements or medication.
3- Kiwi: A Serotonin Powerhouse
Kiwi is one of the most sleep-supportive fruits due to its high serotonin content, which is a precursor to melatonin. In a study published in Asia Pacific Journal of Clinical Nutrition, participants who ate two kiwis one hour before bed experienced improved sleep onset, duration, and efficiency. The high antioxidant content also aids in reducing oxidative stress, which supports overall brain function and restful sleep.
Moreover, kiwi is rich in folate, a B-vitamin crucial for mood regulation and neurochemical balance. A deficiency in folate has been linked to insomnia and restlessness. Dr. Matthew Walker, author of Why We Sleep, notes the intricate relationship between neurotransmitter balance and quality sleep, suggesting that nutrient-dense foods like kiwi may offer multifaceted benefits.
4- Bananas: Potassium and Tryptophan Combo
Bananas are a sleep-friendly food due to their high content of potassium and magnesium, which help relax muscles and nerves. This promotes physical calmness, a precursor to good sleep. Additionally, bananas contain tryptophan, an amino acid that gets converted into serotonin and then melatonin—both essential for initiating and maintaining sleep.
What makes bananas particularly effective is their natural sugar content, which helps transport tryptophan to the brain. This synergistic combination has made bananas a staple bedtime snack among sleep experts. As nutritionist Shawn Stevenson explains in Sleep Smarter, combining carbohydrate-rich foods with tryptophan-rich foods enhances the brain’s ability to produce serotonin.
5- Oatmeal: Slow-Digesting Sleep Support
Oatmeal is typically associated with breakfast, but it can also be a powerful evening food. Oats are rich in complex carbohydrates that stimulate insulin production, aiding in the transportation of tryptophan to the brain. Additionally, they contain melatonin and B vitamins, which are essential for calming the nervous system and supporting the body’s internal clock.
Oats also provide a sense of satiety without heaviness, making them a good option for those who dislike going to bed hungry. Sleep expert Dr. Chris Winter, author of The Sleep Solution, suggests that a light snack of complex carbs before bed can help those struggling with night-time awakenings and early morning insomnia.
6- Walnuts: Plant-Based Melatonin
Walnuts are a natural source of melatonin and omega-3 fatty acids, making them a plant-based solution for better sleep. Omega-3s, especially alpha-linolenic acid, are known to convert into DHA, which increases serotonin production in the brain. This dual action supports both the initiation and maintenance of quality sleep.
Additionally, walnuts contain magnesium and phosphorus, nutrients associated with muscle relaxation and neurological function. Their combination of healthy fats and sleep-promoting compounds makes them an ideal evening snack. According to the Journal of Sleep Research, individuals consuming a diet high in omega-3s tend to report better sleep quality and fewer interruptions.
7- Turkey: High in Tryptophan
Turkey is one of the best-known sources of tryptophan, the amino acid responsible for making you feel sleepy after a big holiday meal. Tryptophan increases serotonin and melatonin levels, supporting relaxation and deep sleep. While often associated with large meals, moderate portions of turkey in the evening can aid in natural sleep regulation.
Furthermore, turkey is a lean protein, which helps stabilize blood sugar levels throughout the night. This avoids insulin spikes that may lead to mid-sleep disruptions. Dr. William Sears, in The Family Nutrition Book, recommends lean poultry like turkey as part of a balanced evening meal for those struggling with sleep irregularities.
8- Herbal Teas: Chamomile and Valerian
Chamomile and valerian root teas are time-honored herbal remedies for sleep. Chamomile contains apigenin, an antioxidant that binds to certain brain receptors to induce calmness. Valerian root, on the other hand, has been found to increase GABA activity in the brain, thereby reducing anxiety and promoting sleep.
A meta-analysis published in The American Journal of Medicine found that valerian root significantly improved sleep latency and quality without the side effects of pharmaceutical sedatives. Adding a warm herbal tea to your nightly ritual can serve as both a psychological and physiological cue for winding down.
9- Greek Yogurt: Protein and Probiotics
Greek yogurt provides a potent mix of casein protein and probiotics, both of which can contribute to improved sleep. Casein digests slowly, providing the body with a steady release of amino acids during the night. This is especially beneficial for muscle recovery and hormonal balance during sleep.
The probiotics in yogurt also support gut health, which has been increasingly linked to sleep quality via the gut-brain axis. As detailed in The Good Gut by Justin and Erica Sonnenburg, a healthy microbiome can enhance mood and regulate sleep-related hormones. Greek yogurt with a drizzle of honey can be an ideal sleep-supportive snack.
10- White Rice: High Glycemic Index Benefit
While high glycemic index (GI) foods are often vilified, white rice has been shown to promote better sleep when consumed several hours before bed. A study in The American Journal of Clinical Nutrition found that people who ate high-GI rice four hours before bedtime fell asleep significantly faster than those who consumed lower-GI meals.
The insulin spike caused by white rice promotes tryptophan uptake in the brain, which then boosts melatonin and serotonin levels. However, it’s essential to consume it in moderation and with balanced nutrition to avoid long-term metabolic issues.
11- Pumpkin Seeds: Zinc and Magnesium Combo
Pumpkin seeds, also known as pepitas, are rich in both zinc and magnesium—two minerals crucial for regulating neurotransmitters associated with sleep. Zinc has been shown to help metabolize melatonin, while magnesium calms the nervous system.
These seeds also provide plant-based protein and healthy fats, making them a compact, nutrient-dense bedtime snack. A study in Nutrients journal confirmed that a diet high in zinc and magnesium was positively associated with longer sleep duration and improved sleep efficiency.
12- Eggs: Choline and Protein Source
Eggs are a powerhouse of sleep-promoting nutrients, especially choline, which is essential for neurotransmitter synthesis and brain function. Choline aids in the production of acetylcholine, which regulates REM sleep and supports memory consolidation.
Additionally, eggs are a complete protein source, providing all essential amino acids needed for serotonin and melatonin production. Including eggs in your dinner or evening snack can help regulate hormonal rhythms conducive to quality rest.
13- Avocado: Healthy Fats for Brain Calm
Avocados are rich in healthy monounsaturated fats and vitamin B6, both of which are crucial for neurotransmitter function. B6 helps convert tryptophan into serotonin, while the fats support long-term hormonal balance and brain health.
They also contain magnesium and potassium, aiding in muscle relaxation and preventing nocturnal cramps. As detailed in The End of Sleep by Dr. A. G. Gray, nutrient-dense fats support the brain’s ability to disengage from stress stimuli, promoting deep, regenerative sleep.
14- Spinach: Magnesium and Folate for Calm
Spinach is a leafy green rich in magnesium and folate, two key nutrients for sleep support. Magnesium acts on GABA receptors to reduce neural excitability, while folate supports serotonin synthesis and regulation.
Regular consumption of spinach also helps in detoxifying the liver, which indirectly supports the hormonal systems governing sleep. Nutritionist Dr. Joel Fuhrman, author of Super Immunity, suggests a folate-rich diet as a natural intervention for mood disorders and insomnia.
15- Sweet Potatoes: Carbs with Benefits
Sweet potatoes are complex carbohydrates rich in potassium and vitamin B6. These nutrients play a vital role in the conversion of tryptophan into serotonin. The slow-digesting carbs help you feel full longer and aid in insulin production, enhancing tryptophan transport.
They also provide manganese and copper, supporting energy metabolism during sleep. A small portion at dinner can be both satisfying and sleep-inducing, especially when paired with a lean protein.
16- Cottage Cheese: Casein and Tryptophan
Cottage cheese is an underrated sleep aid. It contains casein protein, which slowly releases amino acids through the night, and a generous amount of tryptophan to aid melatonin production. This combination supports overnight recovery and hormonal balance.
Adding some flaxseed or fruit can further enhance its benefits by supplying omega-3s and fiber. As noted in The 4-Hour Body by Tim Ferriss, slow-digesting proteins can be crucial for uninterrupted deep sleep, especially for physically active individuals.
17- Lettuce: Lactucarium’s Sleep-Enhancing Effect
Lettuce, particularly romaine, contains lactucarium—a substance with sedative properties. This compound has effects similar to opium, though much milder and entirely safe for dietary consumption. Lettuce tea, made from boiled leaves, is a traditional remedy for insomnia.
The mild sedative effect can be a gentle support for people who struggle with sleep latency. The Journal of Ethnopharmacology notes that lactucarium has calming effects that make it suitable for those sensitive to stronger interventions.
18- Barley Grass Powder: Sleep Superfood
Barley grass powder is a nutrient-dense supplement loaded with calcium, magnesium, tryptophan, and GABA—all vital for sleep regulation. This green superfood helps lower cortisol levels and supports the parasympathetic nervous system.
Incorporating barley grass into smoothies or warm drinks before bed can promote relaxation and hormonal harmony. According to Healing with Whole Foods by Paul Pitchford, barley grass is one of the best natural remedies for adrenal fatigue and chronic sleep issues.
19- Milk: Traditional Yet Powerful
Warm milk has been used for generations to promote sleep—and for good reason. It contains tryptophan and calcium, both important for melatonin synthesis. The warmth itself provides a calming ritual that signals the body to wind down.
Modern science backs this traditional remedy, as studies in The Journal of Clinical Sleep Medicine show that milk consumption is associated with shorter sleep latency and improved sleep satisfaction. Consider pairing it with turmeric or nutmeg for added sleep-enhancing benefits.
20- Dark Chocolate: Magnesium and Serotonin Boost
Dark chocolate, when consumed in moderation, can support sleep thanks to its high magnesium content and ability to boost serotonin levels. Look for varieties with 70% or higher cacao content to get the benefits without the sugar crash.
However, it’s essential to consume it earlier in the evening as it contains small amounts of caffeine. Neuroscientist Dr. Lisa Mosconi, author of Brain Food, recommends dark chocolate as a brain-calming indulgence when chosen wisely.
21- Shut-eye Foods: Strategic Evening Nutrition
“Shut-eye foods” refer to those specifically beneficial when consumed in the evening hours, helping signal the body to prepare for rest. These include foods rich in melatonin, magnesium, and complex carbohydrates, such as oatmeal, bananas, and warm milk. Timing is equally important—consuming these foods 1-2 hours before bed allows your body to begin the sleep cascade naturally.
Experts like Dr. Frank Lipman suggest that these foods should be part of a calming evening routine. The goal is not just physiological support, but also a psychological signal to relax. When aligned with other sleep hygiene habits, shut-eye foods can significantly enhance sleep onset and continuity.
22- Decaf Coffee: A Double-Edged Sword
Decaffeinated coffee might sound like a safe evening indulgence, but it often contains small amounts of caffeine—enough to affect sensitive individuals. While it’s much lower in caffeine than regular coffee, even trace amounts can interfere with melatonin production if consumed too close to bedtime.
That said, decaf can be calming for some due to its ritualistic nature and the presence of polyphenols that aid in relaxation. Dr. Sara Mednick in Take a Nap! Change Your Life notes that rituals like sipping warm beverages can cue the parasympathetic nervous system—just ensure it’s genuinely caffeine-free.
23- Crab: Rich in Selenium and Vitamin B12
Crab meat is an excellent source of selenium and vitamin B12, both of which are essential for nervous system function and sleep regulation. Selenium acts as a powerful antioxidant that reduces oxidative stress, which in turn supports hormonal balance.
Moreover, crab is high in protein yet low in fat, making it a satisfying but light evening meal option. According to The Sleep Revolution by Arianna Huffington, nutrient-dense seafood like crab can aid cognitive clarity and reduce sleep disturbances caused by nutrient deficiencies.
24- Warm Milk: Traditional Comfort with Science
Warm milk remains a time-tested remedy for sleeplessness. Rich in tryptophan and calcium, it helps stimulate melatonin production while providing a comforting warmth that soothes the nervous system. Calcium is vital for processing tryptophan, making this duo particularly effective.
A study published in Nutrition Reviews affirms that dairy consumption before bed can lead to deeper, more restorative sleep. Add a pinch of nutmeg or cinnamon for enhanced relaxation and flavor—both spices are known for their calming properties.
25- Bean Sprouts: Folate and Phytoestrogen Support
Bean sprouts are nutrient powerhouses rich in folate, vitamin C, and phytoestrogens. Folate aids in the regulation of mood and neurotransmitters, while phytoestrogens support hormonal balance, especially in post-menopausal women who often suffer from disrupted sleep.
They’re also light and easy to digest, making them an ideal addition to a late dinner. As highlighted in Eat to Sleep by Karman Meyer, foods that reduce inflammation and balance hormones naturally promote better sleep cycles.
26- Spinach: The Magnesium-Rich Nightcap
Spinach is once again worth noting for its exceptional magnesium content. This mineral helps deactivate adrenaline and supports GABA function in the brain, calming neural activity before sleep.
Its folate and iron content also support brain oxygenation, which may improve the quality of REM sleep. Clinical nutritionist Dr. Josh Axe points out that magnesium-rich vegetables like spinach act as gentle muscle relaxants, a critical factor for uninterrupted sleep.
27- Greek Yogurt with Honey: Probiotic & Carb Synergy
Combining Greek yogurt with honey offers the benefits of slow-digesting protein and natural sugars that aid in serotonin production. Honey slightly raises insulin, allowing tryptophan to enter the brain more effectively.
Probiotics in Greek yogurt also support gut health, crucial for mood and sleep regulation via the gut-brain axis. This combination makes for an ideal pre-bedtime snack, as supported in The Good Sleep Guide by Sammy Margo.
28- Rice: Carbohydrate Catalyst for Sleep Hormones
White rice, particularly jasmine rice, has a high glycemic index, which has been shown to reduce the time it takes to fall asleep. The insulin surge facilitates tryptophan’s journey to the brain, promoting serotonin and melatonin synthesis.
Including rice in your dinner—ideally 3-4 hours before bed—can help condition your body for better rest. The Journal of Clinical Sleep Medicine supports the strategic use of high-GI carbs for improved sleep latency and duration.
29- Cottage Cheese: Bedtime Muscle Recovery
Cottage cheese offers casein protein, which is digested slowly and can supply amino acids throughout the night for muscle recovery. It’s also rich in tryptophan and calcium, supporting the production of serotonin and melatonin.
Pairing cottage cheese with pineapple or kiwi enhances its sleep-inducing properties. Sleep scientists like Dr. Christopher Winter emphasize casein’s ability to support metabolic repair and hormonal regulation during deep sleep.
30- Black Beans: Fiber and Magnesium Boost
Black beans are rich in fiber, protein, and magnesium—a trio that supports steady blood sugar and calm muscle function. Balanced blood sugar prevents nighttime awakenings due to dips in glucose levels.
They also provide iron and tryptophan, supporting oxygen transport and serotonin production. According to Nutrition and Sleep: An Overview, legumes like black beans contribute to both mental and physiological stability needed for deep sleep.
31- Prunes: Natural Melatonin and Potassium
Prunes are not just digestive aids—they’re rich in natural melatonin, magnesium, and potassium. These compounds work synergistically to calm the nervous system and promote muscle relaxation.
As a light evening snack, prunes can improve sleep latency and quality. In Chronobiology International, prunes were shown to support circadian rhythm alignment, making them particularly useful for those dealing with jet lag or sleep phase disorders.
32- Eggs: Versatile Sleep Supporters
Revisited here for their versatility, eggs contain high-quality protein, B vitamins, and choline—all essential for neurotransmitter synthesis. Choline, in particular, supports REM sleep and memory processing.
Scrambled, boiled, or poached, eggs make a convenient evening meal that promotes hormonal and cognitive balance. As Dr. Lisa Mosconi asserts in Brain Food, the brain thrives on complete protein sources like eggs, especially before sleep.
33- Pistachios: Melatonin-Rich Nuts
Among all nuts, pistachios contain some of the highest levels of melatonin per gram. Just a small handful provides a sleep-inducing dose without overwhelming the digestive system.
They also contain magnesium and vitamin B6, crucial for neurotransmitter production. The Journal of Pineal Research highlights pistachios as a top plant-based source of melatonin, ideal for natural sleep enhancement.
34- Lean Proteins: Balanced Sleep Fuel
Lean proteins such as chicken, turkey, and tofu provide tryptophan without the digestive heaviness of fatty meats. This helps prevent acid reflux and ensures the body focuses on repair, not digestion, during sleep.
Including lean proteins in your dinner also supports overnight muscle recovery and hormonal balance. As detailed in The Circadian Code by Dr. Satchin Panda, evening meals with lean protein can reinforce natural sleep-wake rhythms.
35- Canned Sardines: Omega-3 and Calcium Combo
Canned sardines are rich in omega-3 fatty acids and calcium, both of which play critical roles in regulating neurotransmitters and calming the nervous system. DHA, in particular, boosts serotonin production.
Their high protein content also aids in sustaining sleep by keeping blood sugar levels stable. The Omega-3 Effect by William Sears explains how consistent omega-3 intake correlates with reduced insomnia and improved mood.
36- Soya Foods: Isoflavones and Sleep Hormones
Soy-based foods like tofu and tempeh are rich in isoflavones, which can help regulate estrogen levels and improve sleep, particularly in menopausal women. They also contain magnesium and tryptophan, adding to their sleep-promoting profile.
A clinical trial in Menopause Journal found that women consuming more soy had fewer sleep disturbances. Soy foods are a powerful tool in plant-based diets for optimizing rest.
37- Lemon Balm: Herbal Tranquility
Lemon balm is a herb from the mint family known for its calming properties. It increases GABA activity, promoting a relaxed state. Taken as tea or supplement, it helps reduce anxiety and improve sleep onset.
Research published in Mediterranean Journal of Nutrition supports its use for insomnia and mild anxiety. Lemon balm works well when combined with valerian root or chamomile for a comprehensive sleep aid.
38- Brazil Nuts: Selenium and Hormonal Balance
Brazil nuts are one of the richest dietary sources of selenium, a trace mineral that supports thyroid function and reduces oxidative stress. Hormonal stability is essential for circadian alignment and restful sleep.
Just 1-2 nuts daily suffice, as excess selenium can be harmful. The Endocrine Society notes selenium’s role in stabilizing mood and reducing nighttime awakenings in individuals with thyroid imbalances.
39- Whole Grains: Steady Energy for the Night
Whole grains like quinoa, brown rice, and bulgur are rich in complex carbohydrates and B vitamins. They help stabilize blood sugar and support the synthesis of calming neurotransmitters like serotonin.
Including whole grains in your dinner helps create a sustained release of energy and reduces stress hormone levels. In Food and Mood, Dr. Elizabeth Somer emphasizes whole grains’ role in managing cortisol and enhancing rest.
40- Butter Beans: Potassium and Tryptophan Source
Butter beans (lima beans) offer a solid combination of potassium, magnesium, and tryptophan. These nutrients relax the muscles and promote serotonin production, ideal for night-time calm.
Their high fiber content also supports digestive health, an often-overlooked factor in sleep quality. As noted in Nutritional Neuroscience, fiber-rich diets correlate with longer periods of slow-wave sleep.
41- Oily Fish: Omega-3 for Brain Health
Salmon, mackerel, and sardines are rich in omega-3 fatty acids and vitamin D—both critical for melatonin synthesis and circadian regulation. DHA boosts serotonin levels, while vitamin D balances mood and sleep cycles.
A randomized trial in Scientific Reports showed that omega-3 supplementation improved sleep duration and reduced night waking. Oily fish should be a staple in any sleep-supportive diet.
42- Chamomile Tea: Herbal Classic
Chamomile tea is rich in apigenin, an antioxidant that binds to brain receptors to induce sleepiness and reduce anxiety. Regular consumption has been linked to improved sleep latency and lower nighttime awakenings.
In Phytomedicine Journal, chamomile was found effective in improving general sleep quality among postpartum women and the elderly. It remains one of the safest and most accessible natural sleep aids.
43- Mediterranean Diet: A Blueprint for Sleep
The Mediterranean diet emphasizes whole foods, lean proteins, healthy fats, and plenty of vegetables—all of which contribute to hormonal balance and anti-inflammatory effects. This diet is associated with lower levels of insomnia and sleep apnea.
According to Nutrients, individuals adhering to a Mediterranean diet experienced longer and more restorative sleep. This eating pattern supports gut health, circadian alignment, and cognitive recovery.
44- Bananas: Revisited
As a potent combination of potassium, magnesium, and tryptophan, bananas again earn their spot for muscle relaxation and neurotransmitter production. Their carbohydrate content also enhances tryptophan absorption.
Incorporating bananas in an evening smoothie or with Greek yogurt can provide a synergistic boost to sleep-promoting hormones.
45- Cherries: Revisited
Montmorency cherries contain one of the highest natural concentrations of melatonin, alongside anti-inflammatory compounds. This dual benefit supports both sleep initiation and overall restfulness.
Drinking tart cherry juice 1-2 hours before bed is shown to reduce insomnia symptoms, as documented in The Journal of Medicinal Food.
46- Passionflower Tea: Calming Herbal Tonic
Passionflower contains flavonoids that modulate GABA levels in the brain, reducing anxiety and promoting deep relaxation. Often used in herbal blends, it works best when consumed 30–60 minutes before sleep.
Clinical trials in Phytotherapy Research found that passionflower tea significantly improved sleep quality over placebo. It’s especially helpful for those dealing with mental overstimulation.
47- Kiwi Fruit: Revisited
Kiwis are high in serotonin, antioxidants, and folate—all of which contribute to better sleep duration and quality. Their low glycemic load also makes them a smart choice for people managing weight and blood sugar.
In Sleep and Biological Rhythms, kiwi consumption was associated with significant improvements in total sleep time and sleep efficiency in adults with sleep disturbances.
48- Almonds: Revisited
Almonds offer magnesium and protein, helping stabilize blood sugar and promote muscle relaxation. A few almonds before bed can reduce restlessness and midnight hunger pangs.
They also provide riboflavin and phosphorus, supporting cellular energy processes critical during deep sleep.
Conclusion
When it comes to sleep, nature has already provided us with a rich tapestry of dietary options that support our circadian rhythm, hormonal balance, and neurological relaxation. From nutrient-dense nuts and lean proteins to calming teas and strategic carbohydrates, each food plays a unique role in the symphony of restorative sleep.
By understanding and integrating these sleep-enhancing foods into your lifestyle, you can create a sustainable and natural path to improved rest. As the ancient Roman philosopher Seneca once said, “A well-spent day brings happy sleep.” Let your diet be the foundation of that well-spent day—and that well-earned night’s rest.
Our diet is far more intertwined with our sleep quality than most realize. By intentionally choosing foods that support the body’s natural sleep mechanisms—rich in magnesium, tryptophan, melatonin, and calming nutrients—we lay a strong foundation for restorative rest. This is not about isolated nutrients but a holistic synergy between our plate and our pillow.
For those seeking to improve their sleep without relying on pharmaceuticals, these foods offer a safe, effective, and deeply nourishing path forward. As the old adage goes, “We are what we eat”—and by extension, how well we sleep may be a direct reflection of how well we nourish ourselves.
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By Amjad Izhar
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