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360 Fitness

Sleep, along with proper nutrition, is crucial to recovery. Not only for day-to-day life, but also progression with your training regimen. Let’s face it: Sometimes falling asleep can be difficult. There is nothing worse than a long day ahead of you, with a restless night behind you. We need all the proper rest and recovery we can get in this crazy world.

Don’t fret, though! You can find natural sleep aids in the foods we eat every day. There are other foods that can help you fall asleep besides the traditional warm glass of milk. These foods help your body synthesize melatonin and serotonin and increase these neurotransmitters’ effectiveness.


Take a serving of walnuts before bed. They’re high in tryptophan, the amino acid needed for serotonin and melatonin synthesis. These two neurotransmitters regulate your sleep-wake cycles.

Research shows that walnuts may also contain melatonin.


Lettuce contains lactucarium, which sedates the brain.


Almonds are magnesium-rich. Like tryptophan, magnesium is needed for serotonin production. Studies link low magnesium levels with difficulty falling asleep.

Calcium supplements

Calcium aids in tryptophan conversion into melatonin. This could explain why warm milk induces sleep.


Tuna is rich in vitamin B6, which is also required by your body for melatonin and serotonin synthesis.

Cherry juice

Research shows that cherries naturally boost melatonin levels.

Chamomile Tea

Chamomile tea has been found to increase glycine levels. Glycine has sedative properties, relaxing both nerves and muscles.

Chamomile tea also has healing properties. Study participants had their burn wounds heal faster subsequent to drinking chamomile tea.

If you need a good night’s sleep for a long day ahead, take these foods prior to going to bed. These foods boost melatonin and serotonin levels. These foods also have innate sedative properties and are also overall healthy.

Contact us to check out our nutritional counseling programs. We are experts in nutrition and can guide you toward your nutritional goals.





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