The Sleep Support Plate: How to eat to wind down & stop waking at night

Many people get variations of this evening pattern almost every day.

You feel tired and exhausted all evening.

Then bedtime arrives and your body suddenly acts busy. You're suddenly wired, uncomfortable in your own bed, and can't fall asleep.

Or you do fall asleep, but then wake up at 2 am and start thinking about everything you were too tired to think about earlier.

Food will not fix every sleep problem.

But your dinner structure can make the evening either calmer, or louder.

The Sleep Support Plate is built around a steady dinner that's healthy but feels like comfort food, a small sleep-support dessert if you want it, and a soothing drink that helps the night feel finished.

The goal

We need to help you create a sleep support evening to help your body and mind calm down.

A sleep support evening should do 5 things:

• Give you a steady dinner that won't mess up your blood sugar before bed,
• Include some good slow carbs to avoid going to bed feeling empty,
• Use a little protein without making the meal too heavy,
• Add magnesium-rich foods,
• Finish with a healthy dessert that still feels like dessert, or a tea ritual.

Key goal:

• Is this evening pattern going to help me feel settled, fed, and ready to wind down?