A complete two-chart reference set for understanding and improving sleep — designed for those navigating insomnia, sleep apnoea, restless legs, delayed sleep phase, shift work sleep disruption, or anyone who simply isn’t sleeping well enough. One chart explains how sleep actually works in the brain and body. The other shows you what to eat to support deep, restorative, uninterrupted sleep.
$6.00
WHAT'S INCLUDED
Chart 1 — Sleep Explained Clearly Nine-panel comprehensive reference covering: overview and the 7–9 hour adult sleep need, the four sleep stages and 90-minute cycles, the 13 most common sleep problems including insomnia variants and circadian disorders, sleep chemistry (melatonin, cortisol, adenosine, GABA, growth hormone, the glymphatic brain-cleaning system), long-term health risks of chronic sleep loss including the 13% mortality increase, medical treatment options including CBT-I (the first-line treatment), CPAP for sleep apnoea, and newer orexin antagonists, natural and alternative approaches with honest evidence notes, lifestyle management essentials including caffeine and alcohol timing, and the emotional realities including sleep anxiety and the paradox that trying harder makes insomnia worse. Sourced from current American Academy of Sleep Medicine and Sleep Foundation guidance.
Chart 2 — Sleep Nutrition Guide Visual food chart organised around five nutritional priorities: tryptophan-rich foods that build melatonin, magnesium-rich foods that calm muscles and nerves, sleep-specific foods with direct clinical evidence (tart cherry, kiwi, walnuts, pistachios), calming herbal teas including valerian, chamomile and the lesser-known magnolia and hops, and smart evening snacks that combine tryptophan with carbs for optimal absorption. Plus a clear list of foods to limit at night (caffeine, alcohol, spicy foods, heavy meals, evening chocolate). Each food shows the specific reason it helps.
WHY THIS BUNDLE EXISTS
Sleep is the single most underrated medical intervention available. One in three adults consistently sleeps too little, and the long-term health consequences are now well-documented — cardiovascular disease, type 2 diabetes, cognitive decline, and mental health risks all rise sharply with chronic sleep loss. Yet most sleep advice online is either generic ("avoid screens before bed") or pushed by supplement manufacturers. These two charts cut through that. One explains the neuroscience and physiology honestly. One shows you exactly what to eat — and what to avoid — for better sleep. Both make clear that persistent sleep problems are medical issues that may need professional evaluation, not failures of willpower.
FORMAT
Two high-resolution A4 PDFs (210 × 297mm / 8.27 × 11.69 inches), print-ready Print at home on A4 paper or take the file to any print shop Frame, laminate, or stick straight to the fridge
PERFECT FOR
Anyone with chronic insomnia, restless sleep, or sleep onset difficulty Shift workers and those with disrupted circadian rhythms New parents and carers navigating fragmented sleep People with sleep apnoea or restless legs syndrome Those whose sleep problems began in perimenopause, menopause, or with anxiety Healthcare workers, students, and high-stress professionals Sleep clinics, GP waiting rooms, and wellness centres Therapists treating sleep-anxiety presentations Anyone exploring the link between nutrition and sleep quality
SAVE WITH THE BUNDLE
Both charts work as a deliberate pair, designed to complement each other visually and informationally. Buying together saves vs purchasing each chart separately. This bundle also pairs naturally with our existing Sleep Strategy chart for a complete three-chart sleep reference set.
For personal and educational use. Not for commercial resale or redistribution. These charts are for educational purposes only and do not replace personalised medical advice. Persistent insomnia or suspected sleep apnoea should be evaluated by a healthcare professional.
You can print on your printer or order a high-quality print from your local print shop. Have the print framed and display it in your home or office. A quality printout of this iconic image will also make a valuable gift.
Digital Download – Instant Access
You can view our digital PDF files on your desktop, phone, or tablet, or print them as often as needed—either at home or through a professional printing service. Bundles containing multiple files are delivered as a single ZIP file.
Upon purchase, you will receive an email with a download link immediately. If it doesn't arrive, please check your junk or spam folder. Still can't find it? Reach out via the CONTACT page, and we'll promptly resend the file as an email attachment.
Please note that we do not accept returns on digital products. Once you receive the download link, the product has been delivered and cannot be returned. By downloading the file, you acknowledge that your right of withdrawal is waived as the digital content has been delivered. If you have a specific issue, please contact us and we will definitely consider your case.
All products are delivered as high-resolution PDF files optimized for printing. Lost your download? Contact us within 30 days for a re-download link.
Our charts and lists are provided for informational purposes only and are not a substitute for professional healthcare advice. Always consult with qualified healthcare providers regarding any health concerns or before making significant dietary changes. While we strive for accuracy, nutritional information may change and should be verified for critical applications.
We respect your privacy and are committed to protecting your personal information. We collect only the essential details needed to process your order and deliver your digital products. Your information is never sold or shared with third parties.
If you experience any technical issues with downloading or accessing your files, please contact us immediately through our CONTACT page. We're here to help ensure you receive your purchase successfully.
All products are copyrighted by dietreminders.com. Files are for personal use only and may not be redistributed or resold. If you're a health professional interested in using our charts in your practice, please contact us about commercial licensing options.
