Sleep Nutrition: Foods That Fuel Restful Nights

The Biochemistry of Sleep and Nutrition

This essential amino acid converts to serotonin then melatonin – find it in turkey, pumpkin seeds and eggs.

Relaxes muscles AND activates GABA receptors – almonds and spinach are excellent sources.

30g protein + complex carbs (like sweet potato) 3 hours before bed optimizes tryptophan absorption.

1 tbsp almond butter + banana combines tryptophan, magnesium and potassium for muscle relaxation.

Contains natural melatonin – studies show drinking 8oz twice daily improves sleep duration by 90 minutes.

Chamomile (apigenin), passionflower (GABA booster), and valerian root (sedative compounds).

It takes 6+ hours to eliminate half your coffee – switch to decaf after 2pm for better sleep.

While it induces sleep onset, it reduces REM sleep by 30% and causes frequent awakenings.