We've reached the final day of our challenge! Today's food brings together several nutrients that work beautifully as a team. 🥛 Plain Greek Yoghurt Why Greek yoghurt? Greek yoghurt is rich in protein, calcium and naturally contains tryptophan. Tryptophan is an amino acid your body uses to produce serotonin and eventually melatonin. Calcium helps the brain use tryptophan more effectively, while the protein helps provide a slower, steadier release of energy through the night. This may help reduce overnight blood sugar dips that can contribute to waking during the early hours. Greek yoghurt also supports your gut microbiome by providing beneficial live cultures (if it contains them). Since the gut and brain are closely connected, a healthy gut can play an important role in overall wellbeing, including healthy sleep. Best time Enjoy plain Greek yoghurt 1–2 hours before bed. Add a few berries, a sprinkle of seeds or chopped almonds for extra nutrition. 🌟 Final Thought One food alone won't transform your sleep. But small, consistent habits repeated over time can make a meaningful difference. 🌱 Final Challenge Over the past five days, which food did you enjoy the most? Which one surprised you? And most importantly ✨ What have you learnt about your own body this week? I'd love to hear your reflections below.

Today's food is probably already sitting in many of our kitchens. 🍌 Bananas Why bananas? Bananas provide several nutrients that support relaxation, including potassium, magnesium and vitamin B6. Potassium and magnesium help muscles relax after a busy day, while vitamin B6 helps your body convert tryptophan into serotonin. Serotonin then plays a role in producing melatonin, helping your body recognize that it's time to wind down for the evening. Bananas also provide natural carbohydrates, which may help tryptophan enter the brain more easily. Best time to have banana? Around 30–60 minutes before bed. Make it even better. Instead of eating banana on its own, try pairing it with 4-5 almonds or some plain Greek yoghurt for a more balanced evening snack. 🌱 Today's Challenge Try banana as your evening snack tonight. Share in comments if you tried banana as your evening snack and if you pair it with other foods. If you have this more regularly, are you noticing any difference? Of course, this is part of your balanced routine 🫶

Today we're looking at a simple snack that supports much more than sleep. 🥜 Almonds, natural, not salted, not flavoured. Why almonds? Almonds are naturally rich in magnesium, a mineral involved in hundreds of processes throughout the body. Magnesium helps support muscle relaxation and a calm nervous system. It's also involved in producing calming neurotransmitters that help prepare your body for rest. Almonds also provide healthy fats, protein and fibre, which can help keep blood sugar more stable during the night. Stable blood sugar may reduce the chances of overnight stress hormone spikes that can wake some people. Best time to enjoy small handful - with your evening snack. Even better. Try pairing almonds with a banana or a little Greek yoghurt for a balanced combination of protein, healthy fats and carbohydrates. Today's Challenge Enjoy a handful of natural almonds this evening and notice: Did you stay asleep longer? Did you wake feeling satisfied rather than hungry? Share your experience below, learn together 🌿💛

Today's focus is on one of the most talked-about sleep-supporting foods. 🍒 Tart Cherries Why tart cherries? Tart cherries are one of the few natural food sources of melatonin. Melatonin is often called the "sleep hormone" because it helps your brain recognise when it's nighttime and supports your body's natural sleep rhythm. They're also packed with colourful plant compounds called polyphenols, which have antioxidant and anti-inflammatory properties. During sleep, your body is busy repairing tissues and recovering from the day, so these nutrients may provide additional support. Best time to enjoy them Drink a small glass of unsweetened tart cherry juice or enjoy tart cherries around 1–2 hours before bed. A little reminder. Quality sleep is built through many small habits. Think of tart cherries as another helpful tool in your sleep toolkit, not the whole toolbox. If you have access to tart cherries or tart cherry juice, give them a try tonight, and share here: Do you like tart cherry juice? Have you tried it before? Did your sleep feel any different? - or anything else you want to share here.

Today's food is something simple, delicious, and backed by some interesting research. 🥝 Kiwi fruit Why kiwi? Kiwifruit is naturally rich in vitamin C, antioxidants and serotonin. Serotonin is an important neurotransmitter that helps regulate your sleep-wake cycle and is also involved in producing melatonin, the hormone that signals to your body that it's time to sleep. The antioxidants found in kiwi may also help reduce oxidative stress, supporting your body's overnight repair and recovery. Best time to eat it 🥝 Try eating 1–2 kiwifruit about one hour before bed. Of course, kiwi isn't a sleeping pill, and it won't magically transform your sleep overnight. Think of it as one small piece of a much bigger picture. Consistency with your sleep routine, stress management, movement and balanced nutrition all work together to support better sleep. 🌱 Today's Challenge If kiwi is suitable for you, enjoy one or two this evening before bed. Try it few times this week. Do you like gold or green kiwi? What else is part of your bedtime routine - reading, breathwork, yoga, herbal tea? Share in comments 🫶