Which foods promote good sleep?

Do you have trouble falling asleep in the evening or do you constantly wake up at night? Then it's worth taking a look at your diet. What you eat throughout the day—and especially in the evening—affects your sleep more than you think. Some foods promote relaxation, while others disrupt your hormone balance.

Table of contents

1. Why does food affect sleep?
2. The most important sleep-promoting nutrients
3. These foods help you fall asleep
4. What you should avoid in the evening
5. Our sleep snack tip
   

6. Conclusion

1. Why does food affect sleep?

Our body is a complex system – and sleep is a part of it. The right nutrients support the production of Serotonin and melatonin, two central hormones for the sleep-wake cycle. Your blood sugar level, digestion, and stress levels are also influenced by food – and thus also your ability to fall asleep.

If you have difficulty winding down in the evening, a good Breathing exercise to fall asleep help.

2. The most important sleep-promoting nutrients

Some vitamins, minerals and amino acids have a particularly calming effect:

• Tryptophan: helps in the formation of serotonin & melatonin

• Magnesium: relaxes muscles and the nervous system

• Vitamins B6 & B12: promote hormone production

• Calcium: supports the release of melatonin

• Complex carbohydrates: facilitate the absorption of tryptophan

Natural hormone production can also be specifically supported – for example, by Melatonin.

3. These foods help you fall asleep

You don’t need tea with sleeping pills – a smartThe shopping list is often enough:

🥛 Milk & natural yogurt – contain calcium & tryptophan
🍌 Bananas – provide magnesium, vitamin B6 & carbohydrates
🌰 Nuts (especially almonds and walnuts) – good sources of melatonin & healthy fats
🍒 Sour cherries – contain natural melatonin
🌾 oatmeal – promote serotonin production
🐟 Salmon & Tuna – rich in B vitamins and omega-3

Exciting: From a scientific point of view, it is also clear that good sleep is not only important for your regeneration, but also for Losing weight plays a central roleBecause if you don’t get enough sleep, you disrupt your hormonal balance – this can lead to Cravings, increased calorie intake and slower fat burning You can find out exactly how sleep and weight regulation are related in the article “Lose weight while you sleep – is that really possible?”.

4. What you should avoid in the eveningshould

Just as there are foods that promote sleep, there are also real sleep thieves.In the evening you should avoid these:

• ☕ Caffeinated such as coffee, cola, black tea

• 🍰 Sugary snacks – cause blood sugar spikes

• 🍷 alcohol – massively disrupts deep sleep phases

• 🌶️ Spicy & fatty foods – put a strain on digestion

5. Our recommendation

A perfect evening snack: natural yogurt with some oatmeal, a banana, and some chopped walnuts. Or a glass of sour cherry juice with a handful of almonds. These combinations provide all the essential nutrients – and help you fall asleep restfully.

6. Conclusion

• Your diet has a direct influence on your sleep quality

• Tryptophan, magnesium & Co. are natural sleep aids

• Certain foods support melatonin production

• Avoid sugar, fat & caffeine in the evening

• With simple snacks you sleep better – without medication