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Healthy Sleep: The Best Foods Before Bed

A well-ventilated room, rest, and relaxation are essential for a good night’s sleep. But your diet also has an impact on the quality of your sleep. You should eat these foods before bed to help you fall asleep and stay asleep.

A pleasant room climate, eliminating electronic devices from the bedroom, a darkened atmosphere, relaxation, and quiet before going to bed can then help.

You can also help with the proper diet. According to sleep experts, these are the top foods to eat more often before bed.

Dairy Products

Milk and dairy products are high in tryptophan, an essential amino acid. It produces serotonin in the human body, promoting healthy sleep. These main components of proteins have a decisive influence on the hormone melatonin, which controls the day-night rhythm and ensures restful sleep.

In addition, yogurt, cheese and co. Contain a lot of magnesium and B vitamins, which support the activity and availability of the sleep hormone in the body.


Dairy products and nuts are also important sources of B vitamins and tryptophan, making them the ideal evening snack.

Tip: Before you go to bed, prepare a quark with nuts, such as almonds, walnuts, cashews, and some honey. The snack is quickly prepared, is not too heavy on the stomach, and makes it easier to fall asleep.


Sardines are an excellent evening meal because the fish is rich in magnesium. But other types of fish, such as salmon, herring, or rolled mops, also supply your body with tryptophan and vitamin B12.

Those who don’t like to eat sea creatures will eat meat. Because chicken, beef, and co. also contain sleep-promoting ingredients.


This fruit is a great food to help you fall asleep because cherries are high in melatonin. This is important because the hormone is released in your body when it is dark, which means that your body can prepare for sleep.

So the more melatonin you take in, the more tired you become. 


Avocados contain a lot of magnesium; this active ingredient in the body ensures that the muscles can relax again after a contraction.

A lack of magnesium means that the excitability of the muscles and nerves increases, making it much more difficult for you to fall asleep.


Tea can be a great help if you have trouble falling asleep. For example, chamomile, lavender, or valerian tea are best suited. All three strains are known to have a calming effect.

For example, chamomile contains the antioxidant apigenin, which binds to various receptors in the brain that can initiate sleep.

Valerian increases levels of a neurotransmitter called gamma-aminobutyric acid (GABA) in the body. When this neurotransmitter is present in high amounts, it can increase relaxation and drowsiness. 


Another natural source from which the body can draw melatonin and thus promote the release of serotonin is oats. 

In addition, oats also contain a lot of vitamin D. A lack of vitamin D triggers sleep disorders, for example. 


Bananas are real all-rounders when it comes to sleep because they contain magnesium, potassium, the critical amino acid tryptophan, and many vitamins

Bananas have the highest magnesium content in their fruit category. Magnesium ensures that the brain temperature is lowered and hormone levels are regulated, making it easier for the body to relax. 

In combination with potassium, magnesium also improves sleep, ensuring healthy digestion and reducing high blood pressure. 

Of course, the amino acid tryptophan is also crucial because the body cannot produce serotonin and melatonin without it. However, these two hormones are essential to regulate our biorhythm and control the hormone balance. 

You Should Avoid These Foods 

Before going to bed, you must avoid all foods that could stimulate the organism. These include caffeinated foods such as coffee, some types of tea, or energy drinks. 

You should also avoid foods that are difficult to digest, as they take up a lot of energy. These foods include, for example, peppers, lettuce leaves, or meat. Above all, you should avoid raw food.

It is also essential that your liver rests at night and can regenerate. This is particularly counteracted by feeding her food before bed, which she has way too much to eat. For example, this could be food that has been fried, but it also includes alcohol and sweets (chocolate, ice cream, etc.).


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