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Description A sleep-supporting meal plan incorporating delicious recipes to regulate sleep-related hormones and brain chemicals. A good night’s sleep is the foundation of mental and physical health. This plan contains 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. CORN-FREE, SOY-FREE 22 PAGES OF RECIPES, DRINKS, SNACK IDEAS What’s in the plan? 7 day meal plan including recipes, main meals, snacks, and drinks Detailed meal prep guide to help you know what to prepare and when Detailed nutritional information by day as well as for each individual recipe Both metric and USA versions available for download Recipes: Kiwi & Walnut Overnight Oats Banana Walnut Cottage Cheese Oatmeal Cherry & Walnut Chia Overnight Parfait Citrus Avocado Smoothie Cherries, Banana & Cottage Cheese Greek Yogurt, Almonds & Cherries Almond Butter Banana Wrap Kiwi & Almonds Deconstructed Falafel Smashed Chickpea Salad Wrap Tortilla & Bell Pepper Snack Plate Banana Kiwi Yogurt Parfait Tart Cherry Mocktail Banana with Almond Butter Roasted Chicken, Veggies & Quinoa with Tahini Sauce Salmon with Rice & Greens Baked Chicken with Kiwi Avocado Salsa Brown Rice Shawarma Spiced Chickpeas & Potatoes Salmon Quinoa Salad Turmeric & Chamomile Tea Latte Chamomile Tea Latte Evidence: 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 walnuts, fish, oats, and legumes are natural sources of melatonin or help support normal melatonin production. Serotonin and Tryptophan Tryptophan is an amino acid found in protein used to make 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 poultry, kiwi, and chia, can help boost serotonin levels, supporting better sleep health. Omega-3 fatty acids Omega-3 fatty acids, particularly EPA and DHA, found in fatty fish, can help improve sleep by lowering inflammation, supporting healthy serotonin levels, and regulating circadian rhythms. Salmon is added to this plan as one of the few food sources of vitamin D, which can also improve sleep patterns. Walnuts are a source of plant-based omega-3s, which can help improve brain health. Dairy Dairy is a source of magnesium, tryptophan, calcium, vitamin D, and melatonin, all nutrients that help improve sleep. A calcium or magnesium deficiency has also been shown to impact healthy sleep patterns, so getting enough is key, and dairy can help reach those goals. Milk, Greek yogurt, and cottage cheese are included throughout this plan. For an additional anti-inflammatory and sleep-enhancing benefit, turmeric and chamomile milk teas are added before bedtime. Chamomile is a source of anti-inflammatory flavones and an antioxidant called apigenin that can help reduce insomnia. Fibre Research has found that adequate fibre intake is correlated with normal sleep patterns. Specifically, NHANES data discovered that those with the highest fibre intake had the most “normal” sleep patterns, whereas those who did not eat enough fibre either slept too much or not enough. fibre is found in plant-based foods such as whole grains, fruits, vegetables, beans, legumes, and nuts and seeds.
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