Tryptophan
Function: Precursor for melatonin and serotonin synthesis, regulating sleep-wake cycles.
Food Sources: Milk, bananas, salmon, spinach.
Tip: Pair with carbohydrates (e.g., whole-grain toast) to enhance absorption.
 
B Vitamins (B6 & B12)
Function: Support neurotransmitter production and reduce nighttime awakenings.
Food Sources: Eggs, lean meats, leafy greens.
 
Magnesium
Function: Calms nerves and muscles by boosting GABA activity.
Food Sources: Almonds, dark chocolate, brown rice.
 
Omega-3 Fatty Acids
Function: Reduce inflammation and stabilize mood for deeper sleep.
Food Sources: Salmon, walnuts, flaxseeds.
 
Calcium & Vitamin D
Function: Work synergistically to promote melatonin secretion.
Food Sources: Milk, fortified cereals, sunlight exposure.
 
Practical Dietary Tips
Dinner Ideas:
Main Course: Baked salmon (Omega-3 + tryptophan) + steamed broccoli (magnesium).
Side Dish: Quinoa salad with spinach and almonds (B vitamins + magnesium).
Pre-Sleep Snack: Warm milk with a banana (tryptophan + magnesium).
 
Foods to Avoid Before Bed
Caffeine: Coffee, tea, or chocolate (at least 6 hours before bedtime).
High-Sugar/Fat Foods: Disrupt blood sugar and digestion.
 
Child-Friendly Sleep Booster
Banana Oatmeal Cup: Layer rolled oats, sliced banana, and almond butter—rich in tryptophan and magnesium.