▷ Better sleep: Which foods promote sleep quality

It is important to get enough sleep, and above all, restful sleep. You surely know the feeling: when you have gone to bed much later than usual, you feel completely drained the next morning. You might be able to handle it once, but if it happens regularly, everyday life can become significantly more exhausting.

But it is not always a party that keeps you from sleeping. It happens much more often that you lie down in bed at night and simply cannot fall asleep. You toss and turn, and eventually, it feels like just before the alarm goes off, you finally fall into an exhausted sleep.

But why is that? Why are there days when you cannot fall asleep?

And even more importantly: Are there any tips and tricks for this? You can contribute quite a bit to a good sleep routine yourself. In addition to regular sleep times and a calm evening routine, your diet can also play a role.

In this article, we will reveal which foods can be beneficial for restful sleep, which ones you should rather avoid in the evening, and which home remedies can help you settle down.

What you should avoid before going to bed

Very heavy meals shortly before sleep can also be uncomfortable. Cream sauces, very fatty foods, and heavy cream cakes sit heavily in some people's stomachs. Fast food is also not necessarily the ideal choice for a light evening meal.

If you are sensitive to caffeine or already suffer from sleep problems, it may be sensible to reduce caffeinated beverages in the late afternoon and evening. Alcohol can also impair sleep quality and should not be used as a sleep aid.

A calm evening routine and a suitable diet can help create the right conditions for healthy sleep.

Which foods can help with falling asleep?

The Top 8 Foods

1. Bananas

Bananas contain potassium and magnesium, among other things, and are a simple snack. They also contain tryptophan, an amino acid that the body needs for, among other things, the production of serotonin.

2. Eggs

Tryptophan is an amino acid that the body needs for, among other things, the production of serotonin. However, a single meal or a single food is not a guaranteed sleep aid.

3. Chickpeas

Whether as a salad, hummus, or part of a warm meal: chickpeas are a practical way to incorporate plant-based foods into your diet.

4. Walnuts

Walnuts are also on the list of interesting foods for the evening. They contain melatonin and various unsaturated fatty acids, among other things.

A small handful of walnuts can be an uncomplicated snack. As with all foods, however, the following applies: sleep quality does not depend on a single food, but on many factors.

5. Green vegetables

Green vegetables provide folic acid and numerous other nutrients. Salads such as arugula or lamb's lettuce, for example, are suitable as part of a light dinner.

If you do not tolerate raw food in the evening, you can simply steam green vegetables lightly and enjoy them, for example, with a little olive oil in a pasta dish.

Carbohydrates do not necessarily have to be avoided in the evening either. The decisive factors are individual tolerance and your overall diet.

6. Lavender

Lavender is a traditional home remedy often associated with relaxation and calm. You can enjoy lavender as a tea, for example.

The scent of lavender essential oil is also perceived by many people as pleasant and relaxing. If you use essential oils, you should use them according to the instructions and not apply them undiluted to the skin or ingest them.

7. Sour cherries

Sour cherries are also among the foods frequently mentioned in relation to sleep. They contain melatonin, among other things.

You can enjoy them, for example, as part of a yogurt or smoothie. Again, the following applies: foods can supplement a balanced diet but do not replace a sleep routine.

8. Chocolate

Chocolate before bed can be a small sweet treat for some people. Dark chocolate in particular contains a higher cocoa content.

However, depending on the variety, chocolate also contains sugar and fat. In addition, cocoa can contain caffeine or related stimulating substances. If you are sensitive to these, chocolate right before sleeping may not be the best choice.

Our tip:

Instead of a very heavy meal, a light smoothie can be an option for the evening. Bananas, sour cherries, green vegetables, and walnuts, for example, can be used in various smoothie combinations.

Be careful that your smoothie does not become too large or very high in sugar if you drink it shortly before going to sleep.

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Sleep – fountain of youth for our body! Why sleep is important

Adequate sleep is important for many physical and mental processes. During sleep, the body undergoes various recovery and regulation processes.

The immune system is also linked to adequate sleep. Therefore, in addition to diet, it is worth paying attention to regular sleep times and a pleasant sleeping environment.

Why adequate sleep can play a role in weight loss

Losing weight in your sleep – how nice would that be! However, it is not quite that simple. Body weight is influenced by many factors, including diet, exercise, sleep, and individual living conditions.

Getting enough sleep can help maintain a regular daily rhythm. Sleep deprivation can also be linked to changes in feelings of hunger and fullness. Therefore, restful sleep is also interesting as part of a balanced lifestyle.

Instead of focusing on individual foods or hormones, an overall balanced diet is sensible.

The consequences of a sleep deficit

Too little sleep can affect concentration, mood, and performance, among other things. If sleep problems persist, they can also impair general health.

Furthermore, for some people, sleep deprivation can be linked to altered appetite and stronger cravings for high-calorie foods. If you are overtired, for example, it is easier to reach for snacks.

Therefore, it is worth paying attention not only to your diet but also to sufficient sleep and a regular sleep routine.

Tips for restful sleep – Conclusion

Try to really settle down in the evening. Build yourself a calming routine. Take a bubble bath, read a good book, or create a relaxed atmosphere.

Meditation and yoga can also help you wind down in the evening. A pleasant sleeping environment and as regular a sleep schedule as possible can also be part of a good evening routine.

Above all, however, pay attention to your diet. Incorporate varied and light foods into your menu. Bananas, walnuts, chickpeas, green vegetables, or sour cherries, for example, can be integrated easily.

Even if you crave something sweet in the evening, you don't necessarily have to give it up entirely. A creamy smoothie with banana, lavender, cardamom, and cinnamon can be an interesting option.

With a combination of a balanced diet, a relaxed evening routine, and sufficient sleep, you create good conditions for restful nights.