Sleep Nutrition Calculator
4h7-9h target10h
Low (1-3)Medium (4-6)High (7-10)
75%
Recovery Score
60
Energy Level
good
Sleep Quality
Daily Nutrient Needs
Recommended Intake
Water
2200mlProtein
77gMagnesium
450mgSleep-Optimizing Nutrients
Tryptophan
3.5g
Precursor to melatonin and serotonin
Found in turkey, nuts, seeds, cheese
Melatonin
0.5mg
Sleep hormone that regulates cycles
Found in cherries, walnuts, kiwis
Hydration
2200ml
Dehydration disrupts sleep cycles
Distribute throughout the day
Sleep-Promoting Foods
Tryptophan-Rich Foods
Turkey, chicken, nuts, and seeds boost serotonin for sleep.
Magnesium Sources
Leafy greens, bananas, and almonds help relax muscles.
Complex Carbs
Whole grains help stabilize blood sugar for restful sleep.
Cherries & Kiwi
Natural sources of melatonin for sleep regulation.