7-Day Melatonin Support Plan
Protocol Objectives
Tart Cherries
One of the few foods with significant natural melatonin. Tart cherry juice increases levels and sleep time.
Pistachios
Highest nut source of melatonin.
Tryptophan
The precursor amino acid to Serotonin, which converts to Melatonin. Turkey, eggs, and dairy are rich sources.
Magnesium
Relaxes muscles and supports the enzymatic pathway for melatonin.
Day 1 Tart Cherry
Breakfast
Oatmeal
Standard.
Lunch
Chicken
Tryptophan.
Dinner
Tart Cherry Juice
Drink 1 hour before bed.
Day 2 Pistachios
Breakfast
Eggs
Tryptophan.
Lunch
Salad
Greens.
Dinner
Pistachio Snack
Evening snack.
Day 3 Tryptophan
Breakfast
Yogurt
Dairy tryptophan.
Lunch
Turkey Sandwich
Classic source.
Dinner
Salmon
B6 co-factor.
Day 4 Carb Timing
Breakfast
Avocado
Fat.
Lunch
Steak
Protein.
Dinner
Jasmine Rice
High GI carb helps Tryptophan entry.
Day 5 Magnesium
Breakfast
Spinach Omelet
Mg.
Lunch
Pumpkin Seeds
Mg.
Dinner
Banana
Mg/K.
Day 6 Kiwi
Breakfast
Toast
Simple.
Lunch
Chicken
Protein.
Dinner
2 Kiwis
Study shows improved sleep.
Day 7 Maintenance
Breakfast
Eggs
Base.
Lunch
Turkey
Tryptophan.
Dinner
Cherries
Natural source.
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Light Hygiene
Diet cannot overcome blue light exposure. Melatonin is the 'hormone of darkness'. Dim lights 2 hours before bed.
Scientific References:
1. Howatson, G., et al. (2012). 'Effect of tart cherry juice... on melatonin levels and sleep quality.' European Journal of Nutrition.
1. Howatson, G., et al. (2012). 'Effect of tart cherry juice... on melatonin levels and sleep quality.' European Journal of Nutrition.