DOWNLOAD PDF Bookmark and Share
NOTE: You can follow these quick fix plans alternately throughout the week.
MEAL QUICK FIX 1 QUICK FIX 2 QUICK FIX 3
Breakfast
TryptoRise & TryptoRush

Toast a slice of wheatbread garnished with a dash of honey and a glass of milk.

TryptoRise
Add honey to bowl of oats. Add fresh fruits, if preferred.
TryptoRise & TryptoBoost
Combine a slice of wheatbread with mashed potatoes.
SnSnack 1a
1 Whole Banana
TryptoVeg
Mix veggies. Opt for organic salad dressing. Add soup, if preferred.
1 Whole Banana
Lunch
TryptoVeg
Mix veggies. Opt for organic salad dressing. Add soup, if preferred.
TryptoBoost
Grilled turkey meat with wholewheat wrap, add lettuces and other preferred veggies.
TryptoBoost
Smoked salmon with boiled asparagus and broccoli. Add soup, if preferred.
Snack 2
TryptoRise & TryptoRush

Served with a cup of tea.

1 Whole Banana

TryptoMix

Dinner
TryptoBoost
Smoked salmon with boiled asparagus and broccoli. Add soup, if preferred.
TryptoBoost
Tuna sandwich with veggies. Opt for organic dressing.
TryptoVeg
Mix veggies. Opt for organic salad dressing. Add soup, if preferred.
Back to Top
NUTRIENTS BENEFITS
Magnesium It helps relax the muscles and induces sleep. Magnesium deficiency is responsible for nervousness that prevents sleep.
Omega 3 Fatty Acids They reduce tension and stress as well as support healthy sleep patterns and mood.
Tryptophan It is converted into a natural sleep-inducing chemical called Serotonin and enhances the brain's ability to produce melatonin, the hormone that regulates the body's biological clock.
Vitamin B-Complex They keep blood sugar levels steady throughout the night.They also promote healthy sleep by increasing the level of serotonin in the brain.
Back to Top
FOOD NUTRIENTS DAILY INTAKE SIMPLE RITUALS
Bread (Wholewheat))
Tryptophan
1 Slice
TryptoRise
Take one or a combination of any of these to jumpstart your day
Fruits (Banana)
Magnesium
270 mg
Honey
Vitamin B-Complex
300 g
Oat
Vitamin B-Complex
50 g
Nuts and Seeds (Almonds)
Tryptophan
Magnesium
Omega 3 Fatty Acids
900 mcg
Trypto Mix

Add mix nuts to oats or dishes, or even snack on its own.

Figs
Tryptophan
60 g (4servings)
Dates
Tryptophan
60 g
Chamomile (tea)
Magnesium
3 servings
TryptoRush
Sprinkle flax seeds to your meals.
Milk
Tryptophan
1 Glass
Flax Seeds
Omega 3 Fatty Acids
2 -3 Tea Spoons
Vegetables (Lettuce, Cabbage, Asparagus, Broccoli, Cucumber, Zucchinis, Tomatoes, Carrots)
Vitamin B
4-5 servings
TryptoVeg

Mix a variety of vegetables, add organic salad dressing for lunch or dinner.
Boil asparagus or broccoli for snacking in between meals.

Have sliced cucumbers/zucchinis on the go instead of chocolate bars.
Meat (Turkey)
Tryptophan
Vitamin B
Max 2 servings
TryptoBoost

Saute├ęd/Grilled/Smoked/Light-fry (olive oil) Salmon topped with fresh fruits or organic spices (low in sodium).

Fish (Tuna, Salmon)
Omega 3 Fatty Acids
Vitamin B
Max 2 servings
Potatoes
Tryptophan
2 servings
Back to Top
SUBSTANCES THAT ADVERSELY AFFECT SLEEP PATTERNS HARMFUL FOOD ADVERSE EFFECTS
Amino Acid (Tyramine)
Dairy (cheese)
Food (sugar, potatoes)
Processed Foods (meat, ham, bacon, sausage)
It increases the release of norepinephrine, a brain stimulant which may deprive onset of a relaxing sleep.
Amino Acid (Tyrosine)
Chocolate
It is converted into dopamine which has a stimulating effect on the brain.
Caffeine
Beverages (coffee, soda drinks)
It has a direct mind stimulating effect that can last for hours.
Ethanol
Alcohol
It induces poor quality sleep. Alcohol impairs breathing during sleep by relaxing the throat muscles. It also affects the brain's breathing center by masking the effect of low oxygen levels in the bloodstream, which may possible be damaging tissues. Sluggishness and restlessness often accompany excessive alcohol intake the next day.
Back to Top