A good night's sleep is fundamental to overall mental and physical well-being. This Sleep Support Recipe Book features delicious recipes designed to help regulate sleep-related hormones and brain chemicals. By incorporating specific foods and beverages, this plan aims to support the natural production of melatonin and serotonin, lower inflammation, enhance brain health, and encourage a balanced circadian rhythm for a more restful night’s sleep.This program has been developed with the following key considerations in mind:

Melatonin-Boosting Foods: Certain foods may support the healthy production of melatonin, the hormone that helps signal sleepiness as night falls. This plan includes natural sources of melatonin, such as tart cherries, nuts (like almonds and walnuts), fish, oats, and legumes.

Serotonin and Tryptophan: Tryptophan, an amino acid found in protein, plays a crucial role in synthesizing neurotransmitters and hormones in the brain, including serotonin and melatonin. Increasing foods high in tryptophan, such as poultry, kiwi, and chia seeds, can be beneficial for those looking to support healthy sleep patterns and mood regulation.

‍Omega-3 Fatty Acids: Omega-3 fatty acids, particularly EPA and DHA found in fatty fish, address inflammation, support serotonin levels, and can support regular circadian rhythms. Salmon is featured in this plan as it contains vitamin D, which can also play a role in maintaining healthy sleep patterns. Walnuts provide plant-based omega-3s that may support brain health.

Dairy: Dairy products are good sources of magnesium, tryptophan, calcium, vitamin D, and melatonin—all nutrients that can support healthy sleep. This plan includes options like Greek yogurt and cottage cheese, which are often easier to digest due to their fermentation process, helping to meet calcium and magnesium needs that are vital for maintaining restful sleep. 

Fiber: Adequate fiber intake has been linked to balanced sleep patterns. Research indicates that individuals with higher fiber consumption tend to experience more regular sleep (NHANES data cited below). This plan incorporates fiber-rich plant-based foods, including whole grains, fruits, vegetables, beans, legumes, nuts, and seeds.

Teas: To enhance relaxation, turmeric and chamomile milk teas are included before bedtime. Chamomile is known for its anti-inflammatory properties and contains apigenin, an antioxidant that may help promote relaxation.

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Disclaimer: This program is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making dietary or lifestyle changes.

Sources: 

Ikonte C, Reider C, Fulgoni V III, Mitmesser S. Analysis of NHANES 2005–2016 Data Showed Significant Association Between Micro and Macronutrient Intake and Various Sleep Variables (P06-103-19). Curr Dev Nutr. 2019;3(Suppl 1):nzz031.P06-103-19. Published 2019 Jun 13. doi:10.1093/cdn/nzz031.P06-103-19

‍That Clean Life. Thatcleanlife.com. Published 2024. Accessed October 29, 2024. https://app.thatcleanlife.com/templates/210‌