Gesundheitstrends

▷ Sleep better: Which foods improve your sleep quality!

▷ Besser schlafen: Welche Lebensmittel deine Schlafqualität fördern!

It is extremely important to sleep deeply, regularly, sufficiently and, above all, restfully.

You've probably experienced this: If you go to bed much later than usual, you feel completely exhausted the next morning. It might be manageable once, but if it happens regularly, problems quickly arise in your everyday life.


But it's not always the party that keeps you awake. More often, you lie down in bed at night and just can't get to sleep. Hours pass, you toss and turn, counting sheep, and at some point, just before the alarm goes off, you finally fall into an exhausted sleep.


But why is that? Why are there days when you can't fall asleep?

And more importantly, are there any tips and tricks to combat this? The happy answer is: Yes, you can do a lot to ensure you sleep quickly, deeply, and soundly in the future.


It's hard to believe, but your eating habits, in particular, are closely linked to good sleep quality. In this article, we'll tell you which foods promote sleep, which you should avoid, and what home remedies there are that will help you sleep better in the future.


What you should avoid before going to bed

Going to bed, sleep quality



You've probably experienced this before: After a very stressful day at work, you can't fall asleep right away because you're still too agitated. Therefore, it's important to unwind in the evening. Avoid stress and simply let the day end comfortably.


Excitement, anger, rage, and arguments are poison for healthy sleep. Eating heavy meals shortly before bedtime is also not good. Cream sauces, fatty foods, and heavy cakes with cream are not good options. Fast food is generally not considered a sleep-inducing food. You should also avoid caffeinated drinks and alcohol in the evening if you already suffer from sleep problems.


However, healthy sleep can be promoted with special foods, which we would like to share with you now.


Which foods help you fall asleep

- The Top 8 Foods



1. Bananas

    bananas


    Especially in the evenings in front of the TV, we often crave something sweet. However, we don't want it to be too heavy, and ideally, it won't add weight to our hips. That's where bananas come in handy.


    Bananas have many benefits. First, their consistency is pleasantly creamy. Their soft texture has a positive effect on our psyche. Furthermore, the fruit is wonderfully sweet, making it ideal for those with a sweet tooth.


    Secondly, bananas are full of potassium and magnesium. Magnesium is important for relaxation, potassium regulates blood pressure, and has a positive effect on digestion. Bananas also contain tryptophan, which is considered sleep-inducing.


    2. Eggs

      Eggs, natural sleep aids


      Eggs are also rich in tryptophan. If you're not vegan, there's nothing wrong with eating this food, which is also rich in protein, vitamins, and minerals. The amino acid tryptophan they contain is converted in the body into serotonin, the happiness hormone. This makes us happy and relaxed, which promotes restful sleep. Eggs can therefore be considered a natural sleep aid .


      3. Chickpeas

        chickpeas


        Chickpeas are rich in magnesium, calcium, and vitamin B6. This trio is perfect if you have sleep problems. They're also a great source of protein and a great addition to a light, healthy, and lean diet.


        4. Walnuts

          Walnuts


          Walnuts are also at the top of the list of foods for sleep problems. The secret of walnuts is melatonin. Foods containing melatonin are herbal sleep aids. A handful of walnuts every night can work wonders.


          5. Green vegetables

            Green vegetables, folic acid, arugula, lamb's lettuce or nettle


            Green vegetables are rich in folic acid, which is needed to produce the sleep-wake hormones melatonin and serotonin. Salads like arugula, lamb's lettuce, or nettle are excellent options. If you can't stand raw vegetables in the evening, simply sauté the green vegetables lightly and enjoy them with a little good olive oil in a pasta dish. A generous portion of carbohydrates in the evening also makes you feel pleasantly tired.


            6. Lavender

              Lavender, essential lavender oil


              Lavender is an old home remedy from grandmother's time for sleeplessness. The herb has a calming effect and also has anti-inflammatory and mild pain-relieving properties. You can brew lavender as a tea, or enjoy it in your golden milk, for example, or in your evening yogurt. The scent of lavender essential oil also helps you fall asleep. A few drops on your pillow, and you'll quickly be basking in blissful dreams.


              7. Sour cherries

                Sour cherries, melatonin in food


                These delicious fruits are not only great sources of vitamins, but are also packed with melatonin. As you've already heard, melatonin in foods is responsible for deep sleep.


                8. Chocolate

                  Chocolate


                  Eating chocolate before bed can actually be a good idea. Especially if it's chocolate with a high cocoa content. Chocolate makes you happy, and when you're happy, you sleep better. Chocolate also stimulates the body's production of sirtuins . This means chocolate can help you lose weight while you sleep.


                  Our tip:



                  Instead of a heavy dinner, a delicious smoothie is a perfect last meal. Bananas, high-quality cocoa, sour cherries, green vegetables, and walnuts can all be wonderfully transformed into smoothies , thus promoting sleep in a pleasurable way.


                  Sleep, the fountain of youth for our bodies! Why sleep keeps us young



                  Only when you sleep do your cells have the opportunity to repair themselves. Sleep hormones allow you to completely relax, allowing your body, mind, and soul to truly rest. Your immune system is strengthened, and waste products and toxins are removed from your body.


                  Why getting enough sleep can help you lose weight!



                  Losing weight while you sleep—how ​​wonderful that would be! But is it actually possible? Here's the good news: Yes, it can work if you follow certain guidelines.


                  During sleep, hormones are produced that aid weight loss . Eating protein-rich meals in the evening helps you lose weight while you sleep because you stay full longer.


                  Reach for foods that boost the production of leptin . This is a hormone closely linked to fat burning. Citrus fruits, green vegetables, and whole grains, again, promote leptin production.


                  The consequences of a sleep deficit

                  Sleep deficit, metabolism



                  Too little sleep makes you nervous, unfocused, and can cause premature aging. A persistent sleep deficit can also lead to obesity over time.


                  The body can no longer regenerate at night, fat burning and metabolism stagnate, and toxins are no longer eliminated.


                  Additionally, you're more likely to experience cravings when you're overtired. If you stay awake long after midnight, you're more likely to reach for a bag of chips the next day, thus increasing your calorie intake.


                  Tips for a restful sleep - CONCLUSION

                  restful sleep



                  Try to really unwind in the evening. Establish a calming routine. Run a bubble bath, read a good book, or enjoy a relaxing atmosphere with calming essential oils.


                  Meditation and yoga can also help you relax better in the evening. Surround yourself with pleasant things and people in the evening. Foster love and harmony.


                  Above all, pay attention to your diet. Include healthy, light foods that support your body's production of sirtuin and leptin—and that contain melatonin.


                  Even if you're craving something sweet in the evening, it's no problem. A heavenly creamy smoothie with banana, lavender, cardamom, and cinnamon will quickly put you in a wonderful mood. With these truly simple tips and tricks, you too can sleep better and improve your figure and appearance at the same time.

                  ▷ Which fat should I choose - Which fats are healthy, which fats are unhealthy?

                  ▷ Eat yourself happy - Which foods really make you happy?

                  ▷ Drink enough: How do I meet my daily fluid needs?

                  ▷ Salt – The hidden killer for the immune system

                  Reading next

                  meal prepping,nutrilovers, gesund
                  Gesunde Snacks, Zwischenmahlzeiten,nutrilovers  Gesunde Snacks und Zwischenmahlzeiten für eine bewusste Ernährung

                  Related articles

                  Read more
                  Mehr Energie durch Slow Juicing – Vitalität neu entdecken mit NUTRILOVERS

                  More energy through slow juicing – rediscover vitality with NUTRILOVERS

                  Many people are familiar with this: The day begins tired, the afternoon drags, and energy levels seem permanently low. Fatigue, concentration problems, and cravings are part of everyday life for m...

                  Slow Juicing – Warum langsames Entsaften Körper & Seele guttut

                  Slow Juicing – Why slow juicing is good for body and soul

                  In a world that's constantly moving faster, it's not easy to find a moment for yourself and your health. This is where slow juicing comes in – a conscious, nutrient-preserving way of making juice t...

                  slow juicer testsieger,Slow Juicer Kaufratgeber

                  ▷ The ultimate slow juicer buying guide 2025: Find the perfect model for your needs

                  Do you want to enjoy nutrient-rich, healthy juices and are looking for the best slow juicer for your kitchen? In this comprehensive buying guide, you'll learn everything you need to know about the...

                  Slow juicing & juicing

                  Frequently Asked Questions

                  Questions and myths about slow juicing. We clarify and reveal the truth.

                  Your question wasn't answered? Our customer service is easily accessible via chat and email and will be happy to help!
                  Sticky CTA button