04/29/2026
Sleep is one of the most overlooked parts of recovery.
Not because people don’t care
but because they’re trying to fix it with routines and supplements before looking at what they’re doing at night.
What you eat and drink before bed can play a role in how well you fall asleep, stay asleep, and recover overnight.
A few evidence-based options to consider:
– tart cherry juice → natural source of melatonin, linked to improved sleep time + quality
– kiwi → shown to support sleep onset, duration, and overall sleep quality (2 before bed used in studies)
– magnesium-rich foods → support muscle relaxation and nervous system function
– herbal tea (like chamomile) → contains compounds that promote relaxation
But here’s the part that matters most…
If you’re under-fueling, skipping meals, or running on low energy—your body isn’t in a position to recover well in the first place.
Start with enough fuel.
Then layer in strategies like these.
Simple. Practical. Effective.
Save this for later especially when your sleep or recovery starts to take a hit.
PMID: 40964149, 37242157, 40918053
