Do you ever crawl into bed feeling exhausted… but the moment your head hits the pillow, your brain won’t switch off?
You’re not alone — and it may not be your bedtime routine that’s to blame. Sometimes, the secret to better sleep starts on your plate.
Certain nutrients play a powerful role in calming your body, relaxing your mind, and helping you fall (and stay) asleep. Here are three key nutrients to pay attention to if you’re tired of counting sheep and ready to wake up refreshed.
1. Magnesium — The Relaxation Mineral
Magnesium is one of the most important nutrients for sleep and stress management. It helps relax your muscles, ease tension, and calm your nervous system — setting the stage for deep rest.
Low magnesium levels can make it harder for your brain to quiet down, leaving you restless even when you’re exhausted.
Top food sources: spinach, almonds, and Carbsmart dark chocolate (yes, a square or two after dinner can actually help!).
💡 Coach Lana’s Tip: If you tend to get muscle cramps at night, or you often wake up feeling tense, your magnesium might be low. A magnesium-rich snack before bed or a supplement can make a noticeable difference.
2. Tryptophan — The Sleep Hormone Builder
Tryptophan is an amino acid that your body uses to make melatonin, the hormone responsible for regulating your sleep cycle.
Getting enough tryptophan helps your body naturally produce melatonin at night — helping you fall asleep faster and enjoy more restful sleep.
Top food sources: eggs, turkey, and chicken.
🍳 Coach Lana’s Tip: Try adding eggs to your dinner once or twice a week — they’re quick, light, and surprisingly satisfying before bedtime.
3. Vitamin B6 — The Mood & Sleep Supporter
Vitamin B6 helps your body convert tryptophan into serotonin, which stabilizes mood and supports a healthy sleep-wake rhythm. Without enough B6, your body can struggle to produce the hormones that signal rest and relaxation.
Top food sources: salmon and chickpeas.
🐥 Coach Lana’s Tip: Pairing B6-rich foods with tryptophan sources (like salmon and eggs) can boost your body’s natural melatonin production — making it a perfect dinner combo for peaceful sleep.
Sleep Better, Feel Better
When your nutrients are balanced, your body can truly rest, recover, and recharge.
At Diet Doctor, we help you create healthy, sustainable habits — from balanced eating and smart supplementation to understanding your unique body through our advanced Dual Scans.
✨ Want to Know If You’re Getting Enough of These Nutrients?
Our Dual Scans help uncover your nutritional status, energy balance, and more — giving you a clear picture of what your body truly needs to rest and recover better.
📍 Available for clients in Gauteng only.
💊 You can also try our Magnesium Complex Health Supplement, formulated to:
Support relaxation and calm
Improve sleep quality
Aid muscle recovery and stress response
A good night’s sleep isn’t just about switching off the lights — it’s about giving your body what it needs to unwind.
Small changes to your nutrition can make a big difference in how you sleep, feel, and show up every day.
✨ Your sleep matters — and so do you.
📍 Book Your Dual Scan Today
Discover what your body really needs for better sleep and balanced health.
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