A plant-based, sleep-supporting meal plan incorporating delicious recipes to regulate sleep-related hormones and brain chemicals.

The foods we eat can impact our sleep, including sleep/wake cycles, sleep efficiency, and stress. This plan contains plant-based foods and drinks with specific nutrients to support the production of melatonin and serotonin, lower inflammation, improve brain health, ​​​​regulate circadian rhythm, and enhance sleep.

This program was created with the following key considerations in mind:

Melatonin-Boosting Foods
Certain foods help support the healthy production of melatonin, a hormone that increases at night to make us sleepy. Tart cherries, nuts like almonds and cashews, oats, and legumes are added to the plan for natural sources of melatonin to help support normal melatonin production.

Serotonin and Tryptophan
Tryptophan is an amino acid found in protein that makes neurotransmitters and hormones in the brain, like serotonin and melatonin. It can help you feel sleepy and relaxed. Serotonin also plays a role in mood and healthy sleep. Increasing foods high in tryptophan, like kiwi, chia, and fermented foods, can help boost serotonin levels, supporting better sleep health.

Calcium & Magnesium
A calcium or magnesium deficiency has also been shown to impact healthy sleep patterns, so getting enough is key, and plant-based beverages and yogurts can help reach those goals. Almond milk and coconut yogurt are included throughout this plan, along with almonds and cashews, good sources of magnesium and melatonin to help support healthy sleep.

B Vitamins
B vitamins have been found to support healthy sleep; specifically, vitamin B12 helps regulate circadian rhythm, vitamin B6 improves mood and reduces insomnia, and B-complex can improve restless legs. Rice, yogurt, and chickpeas are good sources of B vitamins.

Fiber
Research has found that adequate fiber intake is correlated with normal sleep patterns. Specifically, NHANES data discovered that those with the highest fiber intake had the most “normal” sleep patterns, whereas those who did not eat enough fiber either slept too much or not enough. Fiber is found in plant-based foods such as whole grains, fruits, vegetables, beans, legumes, and nuts and seeds.