Let’s talk about those nights when sleep feels more elusive than finding matching socks in the laundry basket. You’ve tried everything, the silk eye mask, the meditation app, counting backwards from 300, but still find yourself wide awake at 2 AM scrolling through photos of places you’d rather be.
As a nutritionist who’s helped countless women transform their sleep quality, I’ve discovered that what’s on your plate might be just as important as what’s on your nightstand. The good news? Your kitchen already contains powerful sleep allies waiting to be discovered.
Your Passport to Dreamland: Sleep-Supporting Foods
Magnesium: Nature’s Relaxation Mineral
Ever notice how you sleep like a baby after a day at the beach? Beyond the fresh air and sunshine, there’s something magical about magnesium, abundant in ocean water, that helps your body truly unwind.
This mineral is your nervous system’s best friend, supporting its ability to shift from “go-go-go” into “rest and digest” mode. Yet so many of us are walking around depleted, especially when travel disrupts our normal routines.
Sleep-friendly sources: Dark leafy greens, avocados (hello, breakfast toast!), almonds, pumpkin seeds, and even a square of quality dark chocolate. When I’m traveling, I never leave home without my Cell Squared Magnesium Spray – a quick spritz on my abdomen before bed helps me adjust to new time zones without the usual tossing and turning.
Remember that blissful post-turkey-dinner drowsiness? That’s tryptophan at work! This amino acid helps your body produce serotonin and melatonin, both essential for regulating your sleep-wake cycle.
Sleep-friendly sources: While turkey gets all the credit, pasture-raised eggs make a more practical everyday option. A simple hard-boiled egg with a sprinkle of sea salt makes the perfect pre-bed snack wherever you are.
Photo by Krisztina Papp
Cherries: Nature’s Melatonin Source
Forget synthetic melatonin supplements, nature has already created the perfect sleep-supporting fruit! Cherries (especially the tart variety) naturally contain melatonin, making them an ideal bedtime companion.
Sleep-friendly tip: Pack some tart cherry juice for your next trip, a small splash about an hour before bed can help reset your body clock after crossing time zones. It’s become my secret weapon for combating jet lag on long-haul flights!
Photo by Polina Tankilevitch
Bone Broth: The Ancient Sleep Elixir
Long before modern sleep aids, traditional cultures sipped warm bone broth before bed. Rich in glycine, it helps lower your core body temperature, a necessary physiological shift for deep sleep.
Sleep-friendly ritual: A small cup of bone broth about an hour before bed works wonders for sleep quality.
GABA-Supporting Foods: Your Brain’s Natural Calm Button
GABA is your brain’s main “calm down” neurotransmitter. When GABA flows freely, anxious thoughts quiet down, muscles relax, and sleep comes more easily, exactly what you need after a day of exploring new destinations.
Sleep-friendly sources: Wild-caught fish, spinach, and fermented foods like kimchi or yogurt provide the building blocks your body needs to produce more GABA naturally. I always seek out local fermented specialties when travelling, they support both gut health and sleep quality!
The Unexpected Sleep Hero: Grass-Fed Beef Liver & Spleen
I can almost hear you thinking, “liver and spleen? Really?” But stay with me! Grass-fed beef liver & spleen are nature’s multivitamins, packed with B vitamins, iron, vitamin A, and zinc that support neurotransmitter production and nervous system balance.
Even a small amount can make a remarkable difference in sleep quality, especially when you’re recovering from fatigue. For those who aren’t keen on cooking liver, Cell Squared Organic Beef Spleen & Liver Capsules offer the same sleep-supporting nutrients in a convenient form. They’re my non-negotiable travel companion for maintaining energy during the day and restful sleep at night.
Remember, good sleep isn’t just about the hour before bed, it’s about the choices you make throughout your entire day, at home or while exploring the world. These nutrition strategies work best when combined with a consistent sleep schedule and a relaxing bedtime routine. Sweet dreams!
By Emma Claire, clinical nutritionist (BHSc) and Cell Squared‘s nutrition specialist.
Let’s talk about those nights when sleep feels more elusive than finding matching socks in the laundry basket. You’ve tried everything, the silk eye mask, the meditation app, counting backwards from 300, but still find yourself wide awake at 2 AM scrolling through photos of places you’d rather be.
As a nutritionist who’s helped countless women transform their sleep quality, I’ve discovered that what’s on your plate might be just as important as what’s on your nightstand. The good news? Your kitchen already contains powerful sleep allies waiting to be discovered.
Your Passport to Dreamland: Sleep-Supporting Foods
Magnesium: Nature’s Relaxation Mineral
Ever notice how you sleep like a baby after a day at the beach? Beyond the fresh air and sunshine, there’s something magical about magnesium, abundant in ocean water, that helps your body truly unwind.
This mineral is your nervous system’s best friend, supporting its ability to shift from “go-go-go” into “rest and digest” mode. Yet so many of us are walking around depleted, especially when travel disrupts our normal routines.
Sleep-friendly sources: Dark leafy greens, avocados (hello, breakfast toast!), almonds, pumpkin seeds, and even a square of quality dark chocolate. When I’m traveling, I never leave home without my Cell Squared Magnesium Spray – a quick spritz on my abdomen before bed helps me adjust to new time zones without the usual tossing and turning.
Tryptophan: Not Just for Festive Naps
Remember that blissful post-turkey-dinner drowsiness? That’s tryptophan at work! This amino acid helps your body produce serotonin and melatonin, both essential for regulating your sleep-wake cycle.
Sleep-friendly sources: While turkey gets all the credit, pasture-raised eggs make a more practical everyday option. A simple hard-boiled egg with a sprinkle of sea salt makes the perfect pre-bed snack wherever you are.
Cherries: Nature’s Melatonin Source
Forget synthetic melatonin supplements, nature has already created the perfect sleep-supporting fruit! Cherries (especially the tart variety) naturally contain melatonin, making them an ideal bedtime companion.
Sleep-friendly tip: Pack some tart cherry juice for your next trip, a small splash about an hour before bed can help reset your body clock after crossing time zones. It’s become my secret weapon for combating jet lag on long-haul flights!
Bone Broth: The Ancient Sleep Elixir
Long before modern sleep aids, traditional cultures sipped warm bone broth before bed. Rich in glycine, it helps lower your core body temperature, a necessary physiological shift for deep sleep.
Sleep-friendly ritual: A small cup of bone broth about an hour before bed works wonders for sleep quality.
GABA-Supporting Foods: Your Brain’s Natural Calm Button
GABA is your brain’s main “calm down” neurotransmitter. When GABA flows freely, anxious thoughts quiet down, muscles relax, and sleep comes more easily, exactly what you need after a day of exploring new destinations.
Sleep-friendly sources: Wild-caught fish, spinach, and fermented foods like kimchi or yogurt provide the building blocks your body needs to produce more GABA naturally. I always seek out local fermented specialties when travelling, they support both gut health and sleep quality!
The Unexpected Sleep Hero: Grass-Fed Beef Liver & Spleen
I can almost hear you thinking, “liver and spleen? Really?” But stay with me! Grass-fed beef liver & spleen are nature’s multivitamins, packed with B vitamins, iron, vitamin A, and zinc that support neurotransmitter production and nervous system balance.
Even a small amount can make a remarkable difference in sleep quality, especially when you’re recovering from fatigue. For those who aren’t keen on cooking liver, Cell Squared Organic Beef Spleen & Liver Capsules offer the same sleep-supporting nutrients in a convenient form. They’re my non-negotiable travel companion for maintaining energy during the day and restful sleep at night.
Remember, good sleep isn’t just about the hour before bed, it’s about the choices you make throughout your entire day, at home or while exploring the world. These nutrition strategies work best when combined with a consistent sleep schedule and a relaxing bedtime routine. Sweet dreams!
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