Eat better, sleep better 75 recipes and a 28-day meal plan that unlock the food-sleep connection

Nutrition scientist St-Onge, founder of Columbia University's Center of Excellence for Sleep and Circadian Research, convincingly connects the dots between good food and good sleep, partnering with recipe developer Craddock to deliver meals designed to optimize one's diet for better quality rest. Their approach calls for combining protein and complex carbohydrates throughout the day, along with micronutrients to "trigger the brain to synthesize two must-have sleep-supporting hormones: melatonin and serotonin." After a deep dive into the science, the authors offer master lists of "sleep-supporting" ingredients (including clams and pumpkin seeds) and a four-week meal plan, followed by 75 recipes. The dishes leave room for flexibility: green spring gumbo calls for chicken andouille sausage but can easily be made vegan or pescatarian. Many have a Mediterranean vibe, including plentiful fish dishes (garlic shrimp, lemony baked trout) and two whole-grain pasta options. Breakfast options include overnight oats with ginger, dried fruit, and walnuts, and "sleep-better egg toast" with sautéed greens on high-fiber sunflower oat bread. The "Sweets for Sleep" section includes sesame shortbread cookies made with "tryptophan-rich tahini," while the drinks chapter serves up a chamomile-ginger cordial. This well-researched and practical guide enlightens and empowers. (Jan.)