Say Goodbye to Counting Sheep: 

Twas the night before Monday, and all through the country
Not a soul was relaxed
They were tossing and turning
With restless legs and blank stares
All in hopes that good sleep would soon be there! 

Did you know that “Sunday Scaries” leave many Americans sleep-deprived? The National Sleep Foundation reports that 79.5% of American adults have the most difficulty winding down Sunday night due to anxiety or stress associated with the week ahead. Not getting adequate rest can result in difficulties with concentration, mood swings, irritability, impaired immunity, and an increased risk for chronic illnesses like diabetes and heart disease. Now are you more tempted to nap-flix and chill? If you find yourself overwhelmed before bed, rally the sleep hygiene dream team starting with nutrition--the real MVP! Keep reading for the breakdown on foods that’ll help sail you smoothly into slumberland. 

Mighty Magnesium 

Magnesium is a vital mineral that plays a key role in supporting our muscles, nerves, bones, and overall mood. However, around 60% of people fail to meet their daily magnesium requirements, and approximately 45% of individuals experience magnesium deficiency, which can be linked to insomnia. If you are 65 years old or older, or if you have conditions such as diabetes, Crohn's disease, or irritable bowel syndrome (IBS), your chances of having magnesium deficiency are even higher. Always consult with your health care provider to confirm a deficiency, but signs and symptoms include: 

Incorporate some of these magnesium-rich foods to increase signals to your nervous system to unwind: 

Considering supplements for extra support? Magnesium supplements may interact with antibiotics or blood pressure medications so consult with your provider for further guidance. 

Magical Melatonin 

Melatonin is a hormone that the brain releases to help us get relaxed for sleep...but the magic of melatonin works best when we are in darkness. This is why it’s recommended to dim your bedroom lighting as you prepare for bed. Sorry to be the bearer of bed news, but that means for melatonin to work best, consider ditching the doom scrolling on your phone or tablet as well. Using electronics exposes us to artificial blue light. Blue light wakes up our brains and keeps us alert. We can get plenty of natural blue light from sunlight during the day, but using electronics that expose us to artificial blue light once the sun goes down can block melatonin.  

The levels of melatonin made in our body will naturally decline after 40 years of age. Melatonin supplements are all the rage now but are only recommended for short periods. Supplements can also raise blood sugar and blood pressure levels for some. Melatonin-rich foods contain less melatonin than supplements, but they can help increase melatonin levels in the blood and support overall health: 

Get some Extra Zzs with Vitamin D 

Vitamin D plays a crucial role in increasing production of melatonin in the body. 40% of American adults are deficient in Vitamin D which is linked to fatigue and sleep disorders. To boost your Vitamin D intake, consider adding more of these vitamin D-rich foods to your diet: 

Tranquil Tryptophan 

Tryptophan, an amino acid, is the lesser-known stagehand supporting the more popular neurotransmitter, serotonin, to create more melatonin. Tryptophan also moves in silence as it helps our liver to make vitamin B3 and regulates appetite and mood.  

Fun Fact: Tryptophan deficiency is rare unless there is a low protein intake in the diet.  

Tryptophan-rich foods: 

Still think if you snooze, you lose? Research says that after being awake for 16 consecutive hours, your brain will function similarly to how it does at a 0.05% blood alcohol level. Yikes! Your quality of sleep is important and is just one aspect of our health journey along with diet, stress, hydration, and physical activity. Curate your sleep and bedtime routine as a means of pouring back into yourself one night at a time. You deserve it!  

Are your hectic days turning your beauty sleep into a game of tag? Reclaim your time by hoarding a stash of our top sleep-boosting picks for when you don’t have time for meal prep: 

• Apricot Almond Chicken Salad Snack Box
• Magnesium
• Almonds
• Yogurt
• Melatonin
• Almonds
• Tryptophan
• Chicken
• Yogurt
• Garden Scrambled Egg Bowl (Vegetarian)
• Vitamin D and Melatonin
• Mushrooms
• Eggs
• Magnesium
• Spinach
• Potatoes
• Tryptophan
• Eggs
• Swiss Cheese
• Brunswick Stew
• Magnesium
• Beef
• Tryptophan
• Turkey
• Oats 

*Add GMM photos here* 

Until next time, click here for our favorite bedtime read.