Is it hard for you to relax and unwind at bedtime? Do you experience anxious thoughts that keep you awake? Does it take longer than 30 minutes for fall asleep? Do you wake up between 2 and 4 AM?
Well, love, you may be struggling with menopausal sleep disturbances.
A drop in estrogen can be as disruptive as a snoring, sleep-talking, flip-flopping spouse!
You know that good sleep is priceless. What happens when you have just one bad night? You’re likely to eat carbs for a quick boost of energy or have just one more cup of coffee.
I keep several foods in my fridge that help support a restorative night sleep. I was a terrible sleeper…insomnia, sleep walking, and waking up frequently during the night, until I learned how to balance my sleep-wake cycle.
Two of the key players in your sleep-wake cycle are melatonin and cortisol.
Melatonin is often called the “sleep hormone.” Your body produces it in the evening to signal that it’s time to wind down.
Cortisol is your “wake-up” hormone, naturally rising in the morning to help you feel alert.
When melatonin and cortisol are in balance, your sleep-wake rhythm flows smoothly. But when they’re disrupted—due to stress, poor diet, inflammation, or hormonal changes—sleep can become elusive.
The good news? What you keep in your refrigerator can make a real difference. Here are three of my personal sleep-supporting staples:
1. Organic Tart Montmorency Cherry Juice Concentrate
This ruby-red powerhouse may be one of the most delicious sleep aids you’ll ever try. Tart Montmorency cherries naturally contain melatonin and tryptophan, both of which help regulate your sleep-wake cycle and promote relaxation.
Research has shown that drinking tart cherry juice can increase melatonin levels, improve sleep duration, and enhance sleep efficiency. As a bonus, it’s rich in anti-inflammatory compounds, which can help ease pain or discomfort that might otherwise keep you up at night.
I like to mix 1–2 tablespoons of the concentrate with a little water about an hour before bed.
2. Almond Butter
A spoonful of almond butter is more than just a tasty treat—it’s a nutrient-dense bedtime snack that can work wonders for sleep. Almonds are a source of tryptophan, magnesium, and healthy fats, all of which support relaxation.
Just ¼ cup of almond butter contains about 25% of your daily magnesium needs. Magnesium plays a vital role in regulating neurotransmitters that calm the nervous system, and studies have found that low magnesium levels are linked to insomnia and poor sleep quality.
A small serving before bed can help you drift off—and stay asleep.
3. Sliced Turkey Breast
You’ve probably heard that turkey can make you sleepy, and it’s not just a Thanksgiving myth. Turkey is high in tryptophan, which your body uses to produce melatonin and serotonin—two key sleep-friendly brain chemicals.
But turkey can also help in another way: if your blood sugar dips too low in the middle of the night (often due to stress, irregular eating, or poor sleep itself), your body releases cortisol to bring it back up. Unfortunately, a spike in cortisol can wake you up—sometimes for hours.
A small serving of lean protein like turkey before bed can help stabilize your blood sugar through the night, reducing those cortisol-driven wake-ups.
Your Sleep Starts in the Kitchen
Improving your sleep isn’t always about what happens in the bedroom—it can begin with simple choices in your kitchen. These three fridge staples are small but mighty tools for supporting your body’s natural rhythms.
If you’re struggling with poor sleep, body pain, or brain fog, I’d love to help you create a plan that works for your unique needs.
Let’s get you sleeping better—naturally.