7 foods for a better sleep

About a third of Americans regularly suffer from sleep problems. While some have difficulty falling asleep, others keep waking up and often lying awake in bed for hours. So not only the night becomes torture, but also the next day. They are tired, lack concentration and long for their bed.
There are many sensible measures that can improve your sleep. You can also help with the right diet. Basically, do not eat meals that are too large, heavy and particularly high in fat two to three hours before bedtime. If the digestive system still has a lot of work to do at night, the body does not come to rest. Certain foods, on the other hand, promote well-deserved sleep and thus help to get out of bed energized and motivated in the morning.


Bananas are the perfect snack if you feel hungry again after dinner. They are easy to digest and are rich in potassium and magnesium. They relax the muscles in a natural way. Magnesium is not called the relaxation mineral for nothing – and hardly any fruit contains as much of it as the banana.
Potassium promotes healthy digestion and regulates blood pressure, which is also beneficial for sleep. The tryptophan contained is also decisive for the sleep-promoting effect of the banana. The amino acid is needed by the body for the production of the hormones melatonin and serotonin, which regulate the sleep-wake rhythm.

Bananas contain plenty of magnesium. The relaxation mineral promotes a good night’s sleep.


Even if the recommended maximum amount of 1 to 2 eggs per week is still anchored in many heads, it is now clear: eggs are healthy and you can land on your plate every day. A delicious omelette or fried eggs are the perfect dinner. With their high protein content, they not only promote muscle growth after exercise and help you lose weight, they are also sleep-promoting foods. Eggs are rich in tryptophan. The body cannot produce the indispensable amino acid itself and must therefore be supplied via food.
With their high tryptophan content, eggs not only make you tired, they also make you happy. The body uses the amino acid for the production of serotonin. In addition to its function in the biorhythm, the hormone is primarily known as the happiness hormone. If you produce enough serotonin, you will be more balanced, in a better mood and will not be easily defeated by rain.

Eggs contain the amino acid tryptophan, which the body needs to produce serotonin for a healthy biorhythm.

Sour cherries

The small red fruits are sleep-promoting foods because they are a natural source of melatonin and also provide lots of vitamin C. So the hormone ensures that we sleep well. When it is dark, it is released naturally by the body and sets you up for the night.
A study published in 2001 showed that Montmorency sour cherries contain 13.5 nanogram of melatonin. This is a relatively large amount and makes the sour cherries a tasty and fruity sleeping pill. Another advantage: if you were active during the day, cherries prevent sore muscles the next day in the evening. Their antioxidants and anti-inflammatory substances have a protective effect.

When it is dark in the evening, the body produces melatonin. A handful of cherries provides a direct portion of the sleep hormone and acts as an additional fatigue.

Sleep-promoting teas

Not only the ritual of brewing a tea and sipping it in peace has a relaxing effect. Certain teas contain substances that make you tired and are a good help for falling asleep.

Valerian tea relaxes and soothes

The varieties chamomile, lavender and valerian are best suited for this. The latter are known by many as Grandma’s home remedies to calm down. The valerian root contains essential oils and other plant substances that stimulate an increased production of the neurotransmitter gamma-aminobutyric acid (GABA) in the body. This in turn ensures relaxation and sleepiness.

Chamomile and lavender make you tired

The scent of lavender already helps you to enter the realm of dreams. As a tea, the plant has a calming effect and helps you fall asleep. Most people know chamomile as a classic against all ailments. It has an anti-inflammatory effect, relieves gastrointestinal complaints and also promotes sleep. Certain tea blends contain various sleep-inducing plant substances. They are commercially available under names such as sleep or bedtime teas.

Teas, the chamomile, or lavender Containing valerian is a good sleep aid. The ritual of enjoying tea comfortably also relaxes.

Green leafy vegetables

While some people have no problem digesting raw vegetables and lettuce, others tolerate vegetables cooked in the evening. The following applies here: test what you get.
People with sensitive digestion prefer to eat steamed, fried or oven-cooked vegetables in the evening. Green leafy vegetables such as spinach, chard, arugula or lamb’s lettuce contain a lot of folic acid. Together with vitamin B6, it is involved in the conversion of tryptophan to serotonin and melatonin. Folic acid thus promotes healthy sleep. In addition to sleep problems, a lack of the vitamin is also noticeable through irritability, increased susceptibility to infections and pallor.
The folic acid in green leafy vegetables supports the formation of the sleep-wake hormones melatonin and serotonin.


With their high omega-3 content, the nuts support good brain function and work against inflammation in the body. The combination of their nutrients is also perfect for the necessary bed weight. Walnuts contain a good dose of melatonin and plenty of B vitamins to additionally stimulate the body’s melatonin formation.
If you eat a handful of walnuts an hour or two before bedtime, your melatonin level will increase – along with some quark or yogurt and you will have an extra portion of tryptophan. With this sleep-promoting food there is no longer a problem with a quiet night.
Walnuts provide melatonin – a handful as an evening snack helps you fall asleep.


The small peas are rich in vitamin B6. The vitamin is involved in the formation of the hormones serotonin and melatonin, which regulate the sleep-wake rhythm. In addition, chickpeas contain the relaxation mineral magnesium and calcium, which also promotes good sleep.
The legumes are versatile and can be added to numerous dishes as a sleep-promoting protein source, such as curries, salads and vegetable pans. The small peas are also excellent as a healthy, tasty snack in the evening. Recipe tip: Roasted chickpeas.
Chickpeas contain vitamin B6, which is important for the formation of sleep-wake hormones.

Knowledge to take away

There are a number of foods that ensure a good, restful sleep. Sleep-promoting foods include bananas, eggs, sour cherries, teas made from lavender, chamomile or valerian, green leafy vegetables, walnuts and chickpeas.
The most important ingredients include the relaxing mineral magnesium, calcium and vitamins B6 and folic acid. The latter are involved in the formation of the sleep-wake hormones melatonin and serotonin. These are obtained from the amino acid tryptophan, which is found in some foods. Some even contain melatonin.

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