If sleep feels like a nightly struggle, it might be time to look at what’s on your dinner plate. This 5-Day Sleep-Boosting Dinner Plan is designed to support restful sleep using proven nutrients like magnesium, tryptophan, and melatonin. Each recipe is cozy, satisfying, and rooted in real nutritional science.
Want to dive deeper into why these ingredients work? Pair this plan with our editorial feature The Ultimate Guide to Sleep-Boosting Foods (And What to Avoid!) to learn how to eat your way to better rest.
Why it works: Swiss chard and walnuts are rich in magnesium, and quinoa is a complete protein that promotes relaxation.
Serve with: A cup of chamomile tea and a kiwi for dessert.
Why it works: Chicken is rich in tryptophan, and the warm, creamy base helps soothe digestion before bedtime.
Serve with: Steamed spinach on the side for extra magnesium.
Why it works: Sweet potatoes contain complex carbs and potassium to help you stay asleep longer.
Serve with: A handful of tart cherries afterward or a warm lavender tea.
Why it works: Salmon is rich in omega-3s (which support melatonin), and brown rice offers slow-digesting carbs for balanced blood sugar overnight.
Serve with: Roasted broccoli or kale for extra magnesium.
Why it works: Chickpeas, sweet potatoes, and tahini make a sleep-friendly trio of tryptophan, fiber, and calming nutrients.
Serve with: A small bowl of Greek yogurt and a drizzle of honey if you’re still snacky.
Eat well, rest deeply, and make every meal a win!
