😴 Sleep & Recovery
The best foods & supplements to sleep deeper & recover faster
Poor sleep is one of the most underestimated health problems. What you eat in the hours before bed — and what nutrients you're missing — makes an enormous difference to sleep quality and recovery.
13Top Foods
6Supplements
100%Evidence-Based
Top Foods for Sleep & Recovery
Click to read guide
🍒Tart CherriesOne of the only natural sources of melatonin — improves sleep duration and qualityRead guide →
🥝KiwiStudies show eating 2 kiwis before bed increases sleep time by 13%Read guide →
🌰AlmondsHigh in magnesium and melatonin — promotes deeper, more restorative sleepRead guide →
🌼Chamomile TeaApigenin binds GABA receptors in the brain — promotes relaxation and sleep onsetRead guide →
🎃Pumpkin SeedsHigh in tryptophan and magnesium — both critical for melatonin productionRead guide →
🍌BananasPotassium and magnesium relax muscles; tryptophan supports serotonin productionRead guide →
🌰WalnutsNatural source of melatonin and omega-3s that improve sleep qualityRead guide →
🌿AshwagandhaWithania somnifera root reduces cortisol and significantly improves sleep qualityRead guide →
🌿Peppermint TeaMuscle relaxant properties ease tension and support restful sleepRead guide →
🌱SpinachMagnesium and potassium regulate nervous system activity for deeper sleepRead guide →
🌾Hemp SeedsRich in magnesium and tryptophan — both support the serotonin-melatonin pathwayRead guide →
🦃TurkeyHigh in tryptophan — the precursor to serotonin and melatonin
🥛Warm MilkTryptophan and glycine promote sleep onset — the original sleep remedy
Recommended Supplements
Evidence-based picksMagnesium Glycinate
The gold standard sleep supplement. Magnesium activates the parasympathetic nervous system, regulates melatonin, and calms the NMDA receptor. Glycinate form is most bioavailable and least likely to cause digestive issues.
Typical dose: 300–400mg magnesium glycinate 30–60 min before bed
View Recommended ProductsAshwagandha (KSM-66)
The most clinically studied form of ashwagandha. Reduces cortisol by up to 30%, improves sleep quality scores, and helps the body shift out of fight-or-flight mode at night.
Typical dose: 300–600mg KSM-66 extract daily
View Recommended ProductsL-Theanine
An amino acid found in green tea that promotes alpha brainwave activity — the relaxed, alert state. Reduces sleep latency without sedation. Pairs well with magnesium for a non-habit-forming sleep stack.
Typical dose: 100–200mg 30–60 min before bed
View Recommended ProductsMelatonin
Most people take far too much. Low doses (0.5–1mg) are more effective than the 10mg doses commonly sold. Best for resetting sleep timing (jet lag, shift work) rather than as a nightly supplement.
Typical dose: 0.5–1mg, 30 min before desired sleep time
View Recommended ProductsGlycine
An amino acid that lowers core body temperature — a key trigger for sleep onset. Clinical studies show 3g glycine before bed improves sleep quality and reduces daytime fatigue.
Typical dose: 3g before bed
View Recommended ProductsValerian Root
One of the most studied herbal sleep aids. Valerian increases GABA availability in the brain, promoting relaxation and reducing the time it takes to fall asleep.
Typical dose: 300–600mg extract 30–60 min before bed
View Recommended ProductsRelated Articles
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For informational purposes only. These recommendations are based on publicly available nutritional research and are not intended as medical advice. Always consult a qualified healthcare provider before starting any supplement regimen, especially if you have a medical condition or take medications.