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Nutrition to Ease Stress and Support Sleep
As summer winds down and fall routines begin to take shape, it’s common to feel a little more scattered, anxious, or sleep-deprived. Maybe you’re preparing for a back-to-school transition, feeling pressure at work, or simply finding it harder to unwind at the end of a busy day. Whatever the cause, what you eat can play a big role in how you manage stress and how well you sleep at night.
Rather than reaching for sleep aids or caffeine, small shifts in your eating habits can help support your body’s natural stress response and improve the quality of your rest.
Nutrients That Support Calm and Better Sleep
Magnesium Often called “nature’s relaxant,” magnesium helps relax muscles and quiet the nervous system. Low levels can contribute to anxiety, tension, and trouble sleeping. Good sources include:
- Leafy greens (like spinach and Swiss chard)
- Almonds, cashews, and pumpkin seeds
- Black beans and edamame
- Whole grains
Complex Carbohydrates Carbs help your brain absorb tryptophan, an amino acid that gets converted to serotonin and melatonin—both important for mood and sleep. Choose:
- Oats
- Brown rice or quinoa
- Sweet potatoes
- Whole wheat toast or crackers
Potassium This electrolyte supports muscle relaxation and can reduce leg cramps or restlessness at night. Try:
- Bananas
- Avocados
- White beans
- Sweet potatoes
Omega-3 Fatty Acids Omega-3s help regulate cortisol and reduce inflammation. They’re also linked to improved mood and less anxiety. Good sources:
- Salmon, sardines, or tuna
- Walnuts
- Ground flaxseed or chia seeds
Reduce Stimulants, Add Soothers Avoid caffeine after mid-afternoon. Instead, sip calming herbal teas like chamomile, peppermint, or lemon balm in the evening to signal your body that it’s time to slow down.
You can’t always control life’s stressors, but you can support your body with what you put on your plate. Intentional food choices and thoughtful habits throughout the day can go a long way in improving sleep and restoring balance.
Get more support at the Thriving Families Mental Health and Wellness Fair
Sleep-Promoting Snack Ideas:
- Whole Grain Toast with Almond Butter
- Whole grains help boost serotonin, and almond butter adds magnesium and healthy fats for calm.
- Banana Slices with Peanut Butter
- Bananas provide potassium and magnesium; peanut butter offers protein and a bit of tryptophan.
- Greek Yogurt with Cherries or Tart Cherry Juice
- Cherries are one of the few natural sources of melatonin. Yogurt adds protein and calcium.
- Cottage Cheese with Pineapple
- Cottage cheese provides casein protein and tryptophan; pineapple may boost melatonin production.
- Trail Mix (unsweetened dried cherries, walnuts, and pumpkin seeds)
- A great mix of melatonin, magnesium, and healthy fats. Just watch portion sizes before bed.
- Oatmeal with Warm Milk and Honey
- Oats are complex carbs that promote serotonin; milk adds tryptophan and calcium; honey gives a gentle insulin boost to help tryptophan cross the blood-brain barrier.
Sleep-Friendly Beverages:
- Chamomile Tea
- Known for its mild sedative effects, it’s a relaxing pre-bed ritual.
- Golden Milk (Warm Milk with Turmeric & Cinnamon)
- Soothing, anti-inflammatory, and easy to digest.
- Tart Cherry Juice (unsweetened, 4–6 oz)
- Naturally rich in melatonin—especially helpful for those with disrupted sleep cycles.
- Warm Almond Milk with Nutmeg or Vanilla
- Almonds contain magnesium and sleep-friendly fats; nutmeg or vanilla adds a calming aroma.
About Sara Dow
Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.
Want to level up your nutrition? Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today!
