Sleep Better: A Functional Approach
How food, lifestyle, and targeted support can help you rest deeply and wake restored
Why Better Sleep Starts With Food
We all know how good it feels to wake up refreshed—but getting there? Not always so easy. Between busy schedules, bright screens, and that extra cup of coffee, quality sleep can feel surprisingly out of reach.
The good news? There’s a lot you can do to support better sleep—and it doesn’t have to involve a lifestyle overhaul. Small changes to what you eat, how you wind down, and how you support your body throughout the day can make a big difference.
This functional approach looks at the full picture: balanced meals, smart supplements, and a sleep-friendly environment that works with your body’s natural rhythm. So if you’re ready to sleep deeper and feel better, let’s dive in.
1. Balance Your Blood Sugar
When your blood sugar spikes and crashes, your body releases stress hormones like cortisol to bring things back into balance. The result? An overstimulated system that makes it harder to fall—and stay—asleep.
The key to better sleep is steady energy throughout the day. When your blood sugar is balanced, your body can relax into rest mode more easily at night.
What to do:
Build your meals around fiber-rich vegetables, plant-based proteins, and healthy fats. Foods like leafy greens, avocado, legumes, nuts, and seeds support insulin sensitivity and create lasting energy. Try to limit refined carbohydrates and sugar, especially in the evening.
2. Nourish Natural Energy (Without the Crash)
Caffeine and sugar might get you through the afternoon, but they can wreak havoc on your sleep cycle. These stimulants trigger the release of cortisol and delay melatonin production, making it harder for your body to recognize when it’s time to rest.
Instead of relying on quick fixes, focus on fueling your energy from within—so you stay alert during the day and sleep soundly at night.
What to do:
Support natural energy production with magnesium-rich greens, B-vitamin-packed legumes and whole grains, and complex carbs like sweet potatoes and quinoa. These nutrients help your body create ATP (its primary energy source) and reduce the need for artificial boosts.
3. Feed Your Gut to Support Sleep Hormones
Your gut does more than digest food—it helps regulate your nervous system, mood, and sleep. In fact, much of your serotonin (a calming neurotransmitter) is made in the gut. That serotonin is then converted into melatonin, the hormone responsible for helping you fall asleep.
A healthy gut = a well-regulated sleep-wake cycle.
What to do:
Prioritize fiber-rich fruits, vegetables, and legumes to feed beneficial gut bacteria. Incorporate fermented foods like sauerkraut, plant-based yogurt, and kimchi to add diversity to your microbiome. Omega-3-rich foods like chia seeds and flax can help reduce inflammation and support gut balance.
Don’t Forget Your Sleep Environment
While nutrition plays a major role in how well you sleep, your environment and lifestyle habits matter too. From the lighting in your room to your bedtime routine, small shifts can lead to major improvements in sleep quality.
What to consider:
- Minimize blue light in the evening. Exposure to screens (phones, laptops, TVs) suppresses melatonin production and delays sleep onset. Try setting devices aside at least an hour before bed.
- Cool your bedroom. The ideal sleep temperature for most people is between 65–68°F. A cooler room helps your body maintain the core temperature drop it needs for deep sleep.
- Stick to a routine. Going to bed and waking up around the same time each day reinforces your circadian rhythm, helping you fall asleep faster and wake up more refreshed.
Consider Sleep-Supportive Supplements
While food and environment are foundational, certain supplements can provide an extra layer of support—especially during times of stress, travel, or seasonal disruption. Always consult a healthcare provider before starting anything new.
Magnesium (200–400 mg):
This well-known mineral promotes relaxation, supports muscle recovery, and helps regulate the nervous system. Magnesium glycinate or citrate are especially well-absorbed and gentle on digestion.
Tart Cherry Extract (500 mg):
Naturally rich in antioxidants and melatonin, tart cherry can gently support your body’s sleep-wake cycle while also aiding in post-exercise recovery.
5-HTP (100 mg):
A precursor to serotonin, 5-HTP can help reduce stress, elevate mood, and ease the transition into restful sleep.
GABA (300 mg):
GABA is a calming neurotransmitter that helps quiet the mind and reduce nighttime overthinking—without the grogginess that sometimes comes with other sleep aids.
Adaptogens (taken consistently for 4–6 weeks):
Plant compounds like ashwagandha, rhodiola, and reishi help balance cortisol levels, regulate your stress response, and promote deeper, more restorative sleep over time.
The Bottom Line
Sleep isn’t just about your nighttime routine—it starts with how you nourish your body and care for your environment all day long.
By focusing on blood sugar balance, cutting back on stimulants, supporting your gut, and creating a sleep-friendly space, you’re giving your body the tools it needs to relax, recover, and rest deeply. Add in the right support tools when needed, and you're well on your way to more consistent, healing sleep.
Better choices = better sleep—and when you sleep well, everything else gets better too.
Ready to Sleep (and Feel) Better?
At Tuesday Foods, we create chef-crafted, plant-based meals designed to support better energy, better digestion, and better sleep—no prep required. Each dish is packed with clean, whole ingredients that help balance blood sugar, feed your gut, and nourish your body from the inside out.
Let us cook for you—your sleep will thank you!
Explore our menu and get meals delivered to your door.
