Deep sleep is your body’s built-in repair system.
But in the last 50 years, average sleep duration has dropped by 1.5 hours per night.
That's why I found 9 proven ways to improve deep, restorative sleep🧵:
1. Tart cherry juice
Tart cherry juice is nature’s melatonin.
It’s one of the few natural sources of this sleep hormone.
In one study, drinking 2 cups per day led to 84 more minutes of sleep.
Drink it 1–2 hours before bed for maximum effect.
2. Kiwi
This fruit is surprisingly powerful for sleep.
High in serotonin + antioxidants, which regulate your sleep cycle.
People who ate 2 kiwis an hour before bed fell asleep 42% faster and slept more soundly.
3. Chamomile tea
Not just calming, it contains apigenin, a compound that binds to GABA receptors.
This reduces anxiety and helps induce deep NREM sleep.
Drink 30–45 mins before bed. No side effects. No dependency.
4. Magnesium glycinate
This form of magnesium is highly bioavailable and supports GABA activity (your brain’s main calming neurotransmitter).
It also promotes the production of melatonin.
Shown to reduce stress, shorten sleep onset, and improve sleep depth.
I take these Magnesium Glycinate gummies.
They're good quality, 3rd party tested, and have a touch of L'Theanine to compliment it's benefits.
Try them here:
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5. Bananas
A sleep snack hiding in plain sight.
Rich in magnesium and vitamin B6, both crucial for melatonin production.
Also contains tryptophan, an amino acid that helps the brain relax and fall asleep.
6. Walnuts
These nuts contain natural melatonin, magnesium, and healthy fats that support serotonin production.
One study found that walnuts may increase sleep quality and help maintain stable blood sugar overnight, which is key for deep sleep.
7. L-Theanine
Found naturally in green tea, but in small amounts.
Supplementing L'Theanine has been shown to increase alpha brain waves, reduce nighttime anxiety, and promote deep sleep without sedation.
L'Theanine is great alone, but amazing when paired with Magnesium Glycinate.
These gummies optimize deep sleep, and cover the combination for you to maximize effectiveness.
Try them here:
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8. Reishi mushroom tea
Known as the “mushroom of immortality” in Traditional Chinese Medicine.
Modern studies show it reduces sleep latency (time to fall asleep) and increases deep sleep phases.
Best taken in tea or tincture 1 hour before bed.
9. Golden milk (turmeric + warm milk)
A traditional Ayurvedic sleep tonic.
Contains curcumin, which reduces nighttime inflammation, one of the hidden enemies of deep sleep.
Add a pinch of black pepper to enhance absorption.
Deep sleep isn’t optional, it’s when you repair, detox, and rebuild.
If you’re lifting, fasting, dieting or just trying to function daily…
It all falls apart without this foundation.
Fix your sleep first.
It’s the one upgrade that improves everything.
I hope this helps you become a stronger, healthier, version of yourself.
If you liked this, follow @LeddyLLC for more health tips!
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