🌙 Bedtime Cortisol: Relax by Eating These Foods
Cortisol should naturally drop at night to allow melatonin (the sleep hormone) to rise. When cortisol stays high, it can cause:
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Trouble falling asleep
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Night waking
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Anxiety at bedtime
The foods in the image support relaxation through minerals, amino acids, and natural melatonin.
🟢 Magnesium-Rich Foods
Why they help: Magnesium calms the nervous system and reduces cortisol release.
Examples shown:
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Pumpkin seeds
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Dark chocolate (small amount, ≥70%)
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Bananas
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Leafy greens
📝 Magnesium helps muscles relax and supports deeper sleep.
🌼 Calming Foods
Why they help: Reduce nervous system activity and inflammation.
Examples shown:
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Chamomile (tea)
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Kiwi
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Fatty fish (salmon, sardines)
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Blueberries
📝 Kiwi is especially interesting—it supports serotonin and melatonin production.
🦃 Tryptophan-Rich Foods
Why they help: Tryptophan is an amino acid needed to make serotonin → melatonin.
Examples shown:
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Cottage cheese
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Turkey
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Sunflower seeds
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Eggs
📝 Best eaten with a small carbohydrate (like fruit) to improve absorption.
🍒 Natural Melatonin Foods
Why they help: Contain small amounts of melatonin or support its release.
Examples shown:
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Tart cherries
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Pistachios
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Walnuts
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Goji berries
📝 Tart cherry juice is one of the most studied natural sleep aids.
⏰ How to Use These Foods at Night
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Eat 1–2 hours before bed
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Keep portions light
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Combine protein + carbs + magnesium
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Avoid sugar spikes and caffeine late at night
Simple bedtime snack ideas:
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Banana + walnuts
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Kiwi + cottage cheese
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Chamomile tea + dark chocolate square
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Tart cherry juice + pumpkin seeds