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

3. Swap #3: Butter for Olive Oil

Butter and other saturated animal fats have a tendency to sneak inflammation into your evening routine, worsening aches and slowing the body’s own repair processes when you need restoration most. Olive oil, long celebrated in the Mediterranean diet, is a simple swap packed with polyphenols—plant-based antioxidants that actively cool inflammation and support heart and brain health. Try drizzling cold-pressed olive oil over your roasted veggies, or use it as the base for homemade salad dressings instead of heavier, dairy-based options. This upgrade is almost effortless, yet the impact on your comfort, both at night and long-term, can be profound. Not only is olive oil deliciously smooth and versatile, it’s widely recognized for its gentle, nurturing effect on the whole body.

4. Swap #4: White Bread for Brown Rice

A slice of white bread or a white-flour tortilla might seem harmless, but their fast-digesting carbs can spike blood sugar—fuel for nighttime inflammatory flare-ups. By switching to brown rice, you keep your energy steady and infuse your meal with minerals like magnesium that help muscles relax and rest unfurl naturally. Brown rice serves as a sturdy base for countless sheet-pan dinners: think colorful veggies tossed in olive oil, some garlicky salmon, and a finish of lemon zest. These fiber-rich grains not only make dinners heartier and more flavorful, but they also help your body stay calm and comfortable well into the night. It’s a swap that makes sleep more restorative and pain less of a worry.