Unlock Better Sleep with These Nutritious Food Tips!The benefits of integrating protein and dairy to enhance sleep.

So I recently wrote about how we’ve all been sold a myth.

The myth is that we all need to sleep for 8 hours a day.

This myth makes you feel like a failure because your body only allows you to sleep for 5 hours.

And no matter, how much you try to sleep for 8 hours, you just can’t do it

For me, 6 hours will do!

And 6 hours is enough for me to wake up without an alarm, and when I’m awake, I’m awake!!!

There’s no going back to sleep for another 2 hours.

I’m very much up and awake.

But I appreciate that this is not everyone’s normal.

There are a lot of people who only get 6 hours of sleep and are begging and pleading with their bodies to give them more sleep.

And when waking up they’re certainly not full of beans.

So I thought I’d help you out over the next few emails/posts.

There may be things you can do with your diet!

And two things that could help are dairy and protein foods.

Now, I appreciate that they’ll be plant-based eaters, but this is really for people who eat animal-based foods.

And before I continue, when I write I’m picturing all types of people.

That’s meat eaters and plant-based eaters.

So if you eat animal-based products, this one’s for you.

I’ll write to help the plant-based eaters at a later date.

So why protein and dairy?

Well, this is all to do with melatonin!

Well, to be precise it’s because of substances in protein and dairy called tryptophan.

Tryptophan is an amino acid!

I could go on an amino acid rampage but for now, let’s keep this simple!


Tryptophan from dairy and animal-based protein foods eventually gets processed in your body to become melatonin!

Melatonin is a hormone we produce during the dark.  At night, when it gets dark, a signal is triggered in the brain to produce melatonin to allow us to sleep!

But certain conditions like anxiety and menopause can cause lower production of melatonin.

Melatonin production also lowers as we age!

So if like me, you’re over 40, we’re doomed by our old age!

Only joking!

But you may have noticed that you don’t sleep as well now being over 40 than when you were in your teenage years!

Melatonin is the reason why!

Anyway, remember, when your parents or grandparents recommended you have a warm glass of milk?!


Well, they knew their stuff!!!

A warm glass of milk could be a sleeping trick!

The pubmed website says

“frequency of consuming healthy dairy foods was related to lower odds of having poor sleep quality”

Healthy dairy foods are milk, yogurt and cottage cheese. 

And yes, cottage cheese!!

Other cheeses before bed are not ideal because they have a high fat content. 

But cottage cheese with some toasted wholemeal bread or with sourdough bread.



And the bread can be beneficial for sleep too

[But I’ll save the bread stuff for later!!!]

So if you’re struggling with getting a good night’s sleep try dairy products such as milk or yogurt an hour or two before bed!

Or make sure your last meal contains meats like chicken and turkey.

Chicken and turkey are both high in tryptophan!

So give it a go!

With anything in life, results require time!

And you’ll need time with this too!

So if you’re able to tolerate milk, have a glass of warm whole milk before bed for a week or two and monitor changes with your sleep.

Or try bananas with natural yogurt, both are good sources of tryptophan!

Now, if you’re a plant-based eater I’m coming to you next!!

I’m gonna help the plant-based peeps too!

I show love to everyone!!!!

So, I’ll do that with the next email/post.

See you soon for that,

Bye for now,

Cheryl 👋

You can listen to the podcast associated with this post at the bottom of this page!

References. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10229376/

And if you’d like to stay in touch…

If you wish to keep hearing from me you can subscribe to my weekly newsletter on Substack or my Cheryl Shares daily-ish newsletter. The link to my newsletters are below.

My newsletters provide motivation to help you to get started as I know how hard it is to find motivation when you barely have energy to get out of bed.

I give you health and wellness suggestions, beneficial if you want a healthier lifestyle or if you’re looking to improve your chronic illness symptoms!!!

I’m not about making changes that are difficult.

Simple is my middle name and I believe simple is the game…

[See what I did there, I’m a poet and didn’t even know it!!!]

Anyway this is about making simple changes that can last a lifetime instead of a day!!

If that interests you come and join me!!!!


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