11 Anti-Inflammatory Dinner Swaps for a Full Night of Pain-Free Sleep

9. Swap #9: Flavored Yogurt for Plain Greek Yogurt & Berries

Flavored yogurts often hide more added sugar than you’d expect, sparking inflammation just when your body needs to wind down. Greek yogurt, plain and simple, is an excellent source of protein and gut-friendly probiotics. Top it with a handful of anti-inflammatory berries—like blueberries, strawberries, or raspberries—and you get a dessert-like treat that actually lowers inflammation, steadies blood sugar, and encourages better digestion overnight. As a bonus, the combination of protein and natural sweetness means you’ll feel satisfied, not deprived. It’s a sweet finish to your dinner that does your body countless favors.

10. Swap #10: Sugary Sodas for Herbal Chamomile Tea

A chilled soda or sweet tea can hit the spot at dinner, but sugary drinks are notorious for fueling inflammation, disrupting digestion, and sabotaging your body’s signals for rest. Herbal teas, like calming chamomile or peppermint, step in as gentle allies, soothing nerves, muscles, and even digestion. Enjoy a warm cup after your meal or with dessert. As you make this swap part of your nightly ritual, you’ll likely notice less bloating, calmer joints, and a deeper sense of relaxation. Your body and mind both benefit from this small act of self-care.