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Sleep Support Diet

This Sleep Support Diet is a specialized meal plan designed to regulate sleep-related hormones and brain chemicals, establishing the foundation for better mental and physical health. By focusing on nutrient-dense foods that lower inflammation and support the production of melatonin and serotonin, this plan aims to improve brain health and regulate your natural circadian rhythm. To accommodate common sensitivities and reduce inflammatory triggers, this specific version of the plan is strictly corn-free and soy-free. These dietary choices directly support key genetic pathways found in your PlexusDx report, such as the ASMT gene, which drives the final step of melatonin production, and the TPH2 gene, which is critical for synthesizing serotonin in the brain. Additionally, the plan accounts for genes like MTNR1B, where fueling your body with the right nutrients at the right time can help maintain healthy glucose levels alongside your sleep-wake cycle.

The program is built on evidence linking specific nutrients to improved sleep architecture and circadian regulation. Research highlights the importance of melatonin precursors, serotonin-boosting amino acids, and anti-inflammatory compounds in promoting restful sleep.

  • Boost Melatonin Naturally: Incorporates tart cherries, almonds, walnuts, fish, oats, and legumes to support the body's natural sleep hormone production.
  • Enhance Serotonin Levels: Includes tryptophan-rich foods like poultry, kiwi, and chia seeds to fuel the creation of neurotransmitters that aid relaxation.
  • Lower Inflammation with Omega-3s: Features fatty fish (rich in EPA/DHA) and walnuts to support brain health and regulate circadian rhythms.
  • Optimize Mineral Intake: Utilizes dairy sources like milk, Greek yogurt, and cottage cheese to provide calcium and magnesium, which are essential for healthy sleep patterns.
  • Support with Fiber: Prioritizes whole grains, fruits, vegetables, and seeds, as higher fiber intake is correlated with more normal, restorative sleep cycles.

Ready to start sleeping better? Click the button below to access your customized PlexusDx meal planning tool. If you need to adjust a meal to better fit your preferences or pantry, you can easily find a delicious alternative using our "Swap" feature. Just follow these simple steps:

  1. Locate the meal you want to change on your planner.
  2. Click the three dots next to the meal.
  3. Select "Swap recipe" from the menu.
  4. Choose whether to "Swap" just this meal or "Swap all" future occurrences.
  5. Keep clicking "Swap" to browse through alternatives that automatically match your plan's rules, such as corn-free and soy-free options.

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always discuss genetic findings, test results, symptoms, and treatment decisions with your healthcare provider or an allergist to determine appropriate care for your situation.