How nutrition affects falling asleep

Hard to believe, but true: One in eight Germans suffers from trouble falling asleep. In addition to numerous factors such as sleeping habits and physical activity, diet also has a significant influence on our sleep patterns. The intake of certain nutrients can improve sleep and even help us fall asleep. We'll show you which foods have a positive effect on falling asleep and thus naturally support our sleep.

Table of contents

1. Difficulty falling asleep
   
2. Sleep & eating habits
3. Foods that promote sleep
4. Foods that Disturb sleep

5. Conclusion

1. Difficulty falling asleep

One in eight of us has trouble falling asleep, according to a study by Techniker Krankenkasse. Worry, stress, or health problems are often responsible for us not being able to fall asleep despite being tired, or for us repeatedly waking up.

Numerous home remedies, such as hot milk with honey, are known to promote sleep naturally. And rightly so, because our diet has a major impact on sleep. Learn how your eating habits affect sleep and which foods you should eat before bed to improve sleep.

2. Sleep & eating habits

How, what and when we eat is crucial for our sleep, because a full stomach does not like to sleep. The last large meal of the day should therefore three hours before bedtime It should take place and not be too heavy. Large meals stimulate the digestion excessively and make it difficult not only to fall asleep but also to sleep through the night! Also important is an overall vitamin-rich and balanced diet, which provides the body with important nutrients and thus supports physiological processes and recovery during sleep.

3. Foods that promote sleep

#1 Melatonin Suppliers: grapes, red wine

The hormone melatonin regulates our body's day-night rhythm and thus ensures regular sleep. Grapes have been shown to be a natural remedy for replenishing the body's lack of melatonin in cases of sleep problems. Eating around 300 grams of grapes in the evening can have a positive effect on nighttime sleep – just like a glass of red wine. But be careful: alcohol is not a solution for sleep disorders; in fact, it can worsen them. However, there's nothing wrong with a relaxing glass of red wine (up to 200ml) in the evening.

#2 Tryptophan sources: bananas, almonds

Bananas and almonds contain the amino acid tryptophan, which stimulates the body to produce the hormones melatonin and serotonin. Serotonin, also known as the "happy hormone," has a tension-relieving and mood-enhancing effect, thus supporting the relaxation process before sleep. Almonds and bananas are therefore healthy home remedies for sleep disorders, which also provide the body with many other vitamins and minerals.

#3 Rich in magnesium: pumpkin seeds, millet, whole-grain bread/pasta

The mineral magnesium allows the organism to sleep better and helps to relax the muscles – an important prerequisite for deep sleep.If your body lacks magnesium, you may experience difficulty falling asleep and nighttime muscle cramps. Healthy sources of magnesium include pumpkin seeds, millet, and whole-grain bread and pasta.

4. Foods that disrupt sleep

#1 Caffeine-containing foods: coffee, cola, black tea

Caffeine stimulates the nervous system and prevents us from relaxing. Therefore, you should avoid caffeinated foods in the last 3-4 hours before bedtime to avoid disrupting your ability to fall asleep and stay asleep.

#2 Alcohol in large quantities

Drinking alcohol in the evening makes many people sleepy. A glass of beer or red wine in the evening is perfectly acceptable. However, in large quantities, alcohol has a negative impact on sleep due to the waste products produced during digestion and can lead to problems falling asleep and staying asleep.

#3 Foods high in acid, fat, and sugar

Highly acidic foods, such as citrus fruits or pickles, stimulate digestion and circulation, as the body needs to regulate its pH level. Digesting fatty and sugary foods also strains the stomach and intestines and makes it difficult to fall asleep in the evening, so heavy and highly acidic meals should be avoided before bedtime.

... and what about the hot milk with honey?

In fact, the calcium, magnesium, and protein contained in milk can help relax the muscles and nervous system before bedtime, and the amino acid tryptophan, from which the sleep hormone melatonin is produced, is also found in dairy products. Just be careful not to overdo it with honey, as it quickly affects blood sugar levels—and thus disrupts sleep!

You can find more expert tips on how to improve your sleep in this Article.

5. Conclusion

• Have a last, rather light meal at least three hours before going to bed

• Grapes or a(!) glass of red wine provide the body with the hormone melatonin, which regulates the day-night rhythm and promotes sleep

• Bananas and almonds contain the amino acid tryptophan and support the production of melatonin and serotonin in the body, which helps us relax and fall asleep better

• The mineral magnesium relaxes muscles and promotes better sleep. Pumpkin seeds, millet, and whole grain products, for example, are high in magnesium.

• Avoid caffeine and alcohol before going to bed and avoid highly acidic foods as well as fat and sugar bombs