Foods that help you sleep better

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Good morning healthy mail family!

3am. Wide awake. Brain spinning with tomorrow's to-do list while your body feels exhausted.

This is

one of the most common complaints I hear from people trying to eat healthier. They're doing everything "right" during the day, but their sleep is still a mess.

Here's what sleep researchers have discovered: Certain foods can actually help your body produce its own natural sleep hormones.

Foods that naturally support better sleep:

1. Tart cherries They're one of the few natural sources of melatonin. Studies show people who drink tart cherry juice sleep longer and deeper than those who don't.

2. Almonds and walnuts Rich in magnesium and tryptophan, which help relax your muscles and promote sleepiness. The healthy fats also help stabilize blood sugar overnight.

3. Kiwi fruit Research from Taiwan found that eating 2 kiwis an hour before bed improved sleep onset by 35% and sleep quality by 42%. The antioxidants and serotonin content are likely responsible.

4. Oatmeal Oats contain compounds that trigger insulin production, which helps tryptophan reach your brain more easily. Plus, the complex carbs provide steady energy for overnight repair.

5. Herbal teas Chamomile, passionflower, and valerian root have been used for centuries to promote relaxation. The warm liquid itself also signals your body that it's time to wind down.

But here's what's equally important - foods that ruin your sleep:

• Caffeine after 2pm (even dark chocolate contains enough to disrupt sleep)

• Large meals within 3 hours of bedtime

• Alcohol (makes you drowsy initially but fragments sleep later)

• Spicy foods that can cause heartburn

• High sugar foods that cause energy spikes and crashes

What sleep specialists recommend:

A light evening snack that combines complex carbs with a small amount of protein or healthy fat about an hour before bed. This keeps blood sugar stable and provides sleep-supporting nutrients.

The connection most people miss: Poor sleep often leads to sugar cravings the next day, creating a cycle of bad sleep and poor food choices.

Breaking this cycle requires addressing both sides: eating foods that support good sleep, and having healthy options ready for when sleep deprivation triggers cravings.

What's your biggest sleep struggle? Hit reply and tell me!

Here's to sweet dreams naturally! Sarah

P.S. - One surprising finding from sleep research: people who eat more fiber during the day experience deeper, more restorative sleep. Another reason to load up on vegetables!

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