Nutrients That Support Your Sleep Cycle

A company that I buy supplements from for my allergies and asthma sent me this article in an email. It is filled with great information about sleep tips. After reading it, I knew that I had to share it, as it was that good.

Information reposted from Ridgecrest Herbals. I have been managing my asthma naturally with Ridgecrest supplements. Read about my Ridgecrest Herbals Clearlung experience here.

 Sleep isn’t just about closing your eyes; it’s when your body repairs, your brain resets, and your energy is restored. While bedtime routines and stress management matter, nutrition plays a huge role, too. Certain foods provide the building blocks for hormones and neurotransmitters like serotonin and melatonin, which help regulate your sleep-wake cycle. By choosing the right foods throughout the day, you can naturally support deeper, more restorative sleep.

This article explores the connection between sleep and nutrition. It highlights key nutrients and shares practical food strategies to help you wake feeling refreshed.

Millions of People Struggle With Sleep

 If you struggle with sleep, you are not alone. So many things can affect our sleep. From stress to hormones to drinking too much caffeine to electronic device use, so many people toss and turn every night, struggling to fall asleep. The lack of sleep or poor sleep can affect so many things, from production, immunity, health and even our weight. Insomnia is real, and we just want to sleep.

If you are like me, you have tried so many things to get a good night's sleep. From taking hot showers to deep breathing exercises to sleeping pills to sleep help techniques, nothing seems to help. The one thing that many may overlook is how nutrition influences sleep.

How Nutrition Influences Sleep

 The body’s sleep cycle relies on a delicate balance of hormones and chemical messengers. Serotonin helps regulate mood and relaxation, while melatonin signals when it’s time to sleep. The nutrients in the foods we eat provide the building blocks for these compounds.

 For example, specific amino acids and minerals support neurotransmitter activity, while blood sugar balance can influence whether you stay asleep or wake during the night. This means that nourishing meals throughout the day—not just at dinner—play a role in supporting sleep quality.

  + Magnesium – Supports muscle relaxation, normal nerve function, and the body’s natural response to stress. Magnesium-rich foods include: Soy products, almonds, peanuts, brown rice, bananas, and dried apricots. 

  + Tryptophan – An amino acid your body uses to make serotonin, which contributes to your natural sleep-wake rhythm. Tryptophan-rich foods include: Eggs, chicken, dairy, pumpkin seeds, almonds, lentils, oatmeal, bananas, and prunes.

  + Vitamin B6 – Helps convert tryptophan into serotonin, supporting mood and healthy sleep patterns. Vitamin B6-rich foods include: Chickpeas, bananas, avocado, fortified cereals, and salmon.

  + Calcium – Plays a key role in melatonin production and helps muscles relax. Calcium-rich foods include: leafy greens, almonds, sardines, and milk.

  + Complex Carbs – Help tryptophan reach your brain, supporting serotonin and melatonin production. Complex carbs include: Sweet potatoes, oatmeal, and quinoa.

  + Omega-3 Fatty Acids – Support brain and nervous system function, helping with relaxation and mood. Omega-3 fatty acids-rich foods include: Salmon, chia seeds, and flaxseeds.

Foods and Drinks That May Disrupt Sleep

Just as nutrition can be beneficial, certain choices can also hinder it. For more restful nights, try limiting:

  + Caffeine(coffee, tea, chocolate, energy drinks), especially after mid-afternoon.

  + Alcohol, which may make you drowsy at first, often disrupts deep sleep cycles.

  + Heavy or spicy meals too close to bedtime can cause indigestion.

  + Sugary snacks late in the evening can spike blood sugar and trigger a crash.

Smart Bedtime Snacks to Eat Before Bed

While many people may avoid eating before bed, a balanced snack may help support a good night's sleep. A snack that includes a combination of protein and complex carbs is best. 

Snacks to consider:

  + Warm oatmeal topped with pumpkin seeds

  + Whole-grain crackers and hummus

  + A banana with almond butter

  + Whole-grain toast with turkey slices

  + Greek yogurt with tart cherries (naturally high in melatonin)

Supplements to Consider

While it is always best to get nutrients from food sources, taking supplements may help with sleep. Our bodies may need more of the minerals or vitamins that our diets can't provide. For example, magnesium is a mineral that we need to supplement, as many factors can increase our need for this mineral. Things like exercise and stress may deplete magnesium from our bodies. Read about the benefits of a daily magnesium supplement.

Ridgecrest Herbals Supplements for Sleep

Ridgecrest Herbals carries several supplements that may help with sleep. 

  + DreamOn™ Zen - is a melatonin-free, natural sleep aid that supports a happy next-morning mood. Ingredients like Chamomile, Passionflower, Valerian, Lavender, Magnesium, and 5-HTP support a healthy circadian rhythm and promote restorative sleep so you wake up the next morning feeling alert and rested. 

  + SereniZen® - is an award-winning herbal formula that uses essential B vitamins, amino acids, and adaptogens, including L-Theanine, Ashwagandha, Holy Basil, Passion Flower, Lavender, and Lemon Balm. These ingredients support calm and well-being, emotional regulation, and a balanced stress response, helping the body feel calm and relaxed, mentally and physically.

  I received a sample of SereniZen® from Ridgecrest Herbals a couple of weeks ago. They were an exhibitor at Newtopia Now, an awesome event with a natural health focus. I asked the brand about what products they had that could help with my sleep. After they asked me several questions pertaining to my health, they recommended SereniZen® gummies. 

 I was excited to try this product to experience better sleep. Since I already have experience with their Clearlungs formula, an amazing product for helping me with asthma symptoms, I knew that the SereniZen would be formulated to help me sleep better, and it did help my body fall asleep the first night that I took the supplement.

Do you struggle with sleep?