Nutrition Buddy
Sleep-promoting foods work through three pathways: (1) tryptophan → serotonin → melatonin, (2) magnesium calming NMDA receptors, (3) glycine lowering core body temperature. Top sleep foods: Tart cherry juice (natural melatonin, 8oz 2x/day increased sleep 84 min in trial), Kiwi (2 kiwis 1h before bed improved sleep onset 35% in 4-week study), Almonds (magnesium 270mg/100g + tryptophan), Chamomile tea (apigenin binds to benzodiazepine receptors — mild but real), Turkey (tryptophan — the Thanksgiving sleepiness is not a myth, it is biology). Also important: NO caffeine within 8h of bed, NO alcohol (helps onset but fragments sleep in second half of night), NO large meals within 3h of bed, consistent meal times anchor circadian rhythm. Supplements: Magnesium glycinate 200-400mg, Glycine 3g, L-theanine 200mg, Melatonin 0.3-5mg.