By Chloe Cheel, Marley Spoon Dietitian

We all know that a good night’s sleep is essential for our health, but achieving the recommended 7-8 quality hours of rest is not always easy. While reducing screen time, managing stress and creating a good bedtime routine are well-known strategies for supporting good sleep, eating for sleep health can often be overlooked.

Research shows that certain nutrients help regulate the hormones and brain chemicals that control our circadian rhythm (the body’s internal clock that influences when we feel alert or sleepy). So, if you’re looking for a natural way to catch more of those elusive Zs, a good starting point is what’s on your plate.

To make it easier for you to support your sleep health, we’ve created our new Sleep Well recipe range. As the in-house Dietitian at Marley Spoon, I’ve worked closely with our talented Culinary team to develop dreamy dinners featuring ingredients rich in magnesium, tryptophan and zinc. Keep reading to learn more about these sleep-supporting nutrients – you won’t want to hit snooze on these tips!

Magnesium

Magnesium is often praised for its calming effects, and it’s not just hype! This essential mineral supports muscle relaxation and a healthy nervous system, both of which are key when it comes to unwinding at the end of the day. Magnesium  also plays a key role in increasing levels of gamma-aminobutyric acid (referred to as GABA), a brain chemical that helps calm the mind and signal to the brain that it’s time to rest. You can find magnesium in a variety of plant foods such as dark leafy green vegetables, nuts, seeds, legumes, tofu, avocado and wholegrains. 

Try our recipe for Sleep Well Fast Beef Rump Steaks with Sweet Potato, Avocado and Salad for a dinner packed with natural sources of magnesium, such as spinach and avocado. I love adding a handful of toasted nuts or seeds to my evening meals for that perfect crunch and an extra magnesium boost – this recipe is topped with nutty  sunflower seeds. Delicious!

Tryptophan

When it comes to supporting sleep through nutrition, the amino acid tryptophan is a key player. Tryptophan is needed by the body to produce serotonin, a brain chemical that helps regulate mood. But serotonin doesn’t stop there – it’s then converted into melatonin, commonly known as the “sleepy hormone”. Melatonin truly lives up to its name by helping to regulate your natural sleep-wake cycle. Wondering where to find tryptophan? Look to protein sources including lean meats, fish, eggs, tofu, dairy, nuts, seeds and legumes. These foods are rich in tryptophan and naturally filling, so you’ll also be less likely to go to bed feeling hungry, which is yet another way to get a better night’s sleep!

Our Sleep Well Pan-Fried Smoky Basa Fish with Green Burghul and Dill Yoghurt offers tryptophan-rich basa seasoned with Spanish spices, topped with crunchy sunflower seeds and a dollop of creamy Greek yoghurt (bonus: our yoghurt is rich with probiotics to help support gut health). I love how light yet satisfying this recipe is. It has a delightful mix of flavours, from zesty bites to fresh herby notes and smoky depth.

Zinc

Zinc might not get as much attention as other nutrients, but it plays a quiet supporting role when it comes to sleep. Zinc works alongside magnesium to help calm the nervous system and is also involved in the pathway that converts tryptophan to serotonin and then into melatonin, outlined above. Zinc, magnesium and tryptophan work together in what I like to call the ‘dream team’! 

You can find zinc in lean meats, seafood, fish, legumes, nuts, seeds and wholegrains and in smaller amounts in certain vegetables like mushrooms, spinach and kale.

One of my personal favourites from our range is our recipe for Sleep Well Chermoula Salmon with Cumin-Zucchini Burghul and Yoghurt. It brings together zinc-rich salmon, leafy green kale and nutty burghul for a satisfying wholegrain base laced with a warming blend of spices. It’s such a flavourful way to support your evening wind down. 

Extra nutrition tips for restful sleep

• Aim to finish eating at least two hours before bed. This allows your body to direct its energy towards preparing for rest, rather than digestion.
• If you’re sensitive to caffeine, have your last cup of tea or coffee at least six hours before bed. Be mindful of hidden sources of caffeine (for example, 30g of dark chocolate contains roughly 20mg of caffeine)
• Alcohol can disrupt deep sleep and lead to dehydration, so moderate consumption is best, especially closer to bedtime.
• Include complex carbohydrates, such as brown rice, quinoa, potato and legumes in your evening meal as they can help increase the uptake of tryptophan by the brain.
• Consider adding foods that naturally contain dietary melatonin into your evening meal or dessert, like fish, eggs, mushrooms, nuts, tart cherries, pineapple and bananas.

Our Sleep Well recipe range offers a simple and enjoyable way to support your sleep through delicious meals. These recipes have been thoughtfully designed to be both flavoursome and nourishing, providing a balance of key nutrients to help you unwind. Delicious dinner, cosy bed… time to drift off! 

Available for a limited time only, our Sleep Well recipes will be delivering from the week commencing September 1st to the week commencing October 20th. Explore our menu today and discover delicious ways to support your sleep health!