Sleep disorders are one of the most common health problems of our time. Millions of people around the world have difficulty falling asleep, sleeping through the night or waking up refreshed in the morning. What is often overlooked is that our diet plays a crucial role in the quality of our sleep. In this article, we look at how certain foods and eating habits can affect your sleep positively or negatively.
The connection between nutrition and sleep
Our food not only influences our energy levels, but also the regulation of hormones that control the sleep cycle. A key factor is melatonin , the "sleep hormone" produced by the body. The precursor of melatonin is serotonin , a messenger substance that in turn depends on the amino acid building block tryptophan . A diet rich in tryptophan can therefore help promote sleep.
At the same time, certain dietary habits – such as high sugar intake or highly caffeinated drinks – can significantly disrupt our sleep cycle.
Foods that can promote sleep
If you have trouble falling asleep, the following foods may help:
bananas
Bananas contain magnesium and potassium, which relax muscles and calm nerves. They also provide tryptophan, which is converted into serotonin and melatonin.
nuts and seeds
Almonds, walnuts and pumpkin seeds are rich in magnesium and zinc, which have been shown to improve sleep quality. Walnuts even contain a small amount of melatonin.
oatmeal
Oatmeal is not only a good breakfast, but also a sleep-inducing evening meal. It is rich in complex carbohydrates that increase serotonin levels and contains melatonin.
dairy products
A glass of warm milk before bed is a classic - and for good reason. Dairy products such as yogurt and cheese are rich in tryptophan.
cherries
Cherries, especially sour cherries, contain natural melatonin. A glass of cherry juice in the evening can help promote sleep.
herbal teas
Herbal teas such as chamomile, valerian or lavender have a calming effect and promote relaxation before going to bed.
Foods and habits that promote sleep problems
However, there are also foods and eating habits that you should avoid if you want to sleep better:
caffeine
Caffeine, found in coffee, tea, energy drinks and chocolate, can massively impair sleep quality, especially when consumed in the afternoon or evening.
alcohol
Even though alcohol initially has a relaxing effect, it disrupts deep sleep phases and often leads to restless sleep.
Sugar and highly processed foods
A diet high in sugar can destabilize blood sugar levels, which can lead to nighttime awakenings.
Spicy and fatty foods
Heavy meals in the evening put a strain on the gastrointestinal tract and can cause heartburn, which disturbs sleep.
Eating too late
Eating a meal late can prevent the body from entering rest mode. It is recommended not to eat anything for at least 2-3 hours before bedtime.
Eating habits for better sleep
In addition to the right foods, certain habits can help to positively influence sleep:
- Regular meal times : A stable eating rhythm regulates the internal clock and supports a healthy sleep-wake rhythm.
- Light evening meals : A light evening meal rich in complex carbohydrates and protein-rich foods can help you fall asleep.
- Daytime hydration : Drink plenty of water during the day, but reduce fluid intake in the evening to avoid waking up during the night.
- Avoid stimulants : Reduce caffeine and sugar, especially in the afternoon.
An example of a sleep-promoting evening meal
- Starter : A small salad with walnuts and olive oil.
- Main course : Roast chicken with steamed vegetables (e.g. broccoli) and a small portion of quinoa.
- Dessert : A handful of sour cherries or a small glass of cherry juice.
- Drink : A calming herbal tea, such as chamomile.
Conclusion
The right diet is a powerful tool to combat sleep disorders. By incorporating sleep-promoting foods into your diet and avoiding sleep-disrupting habits, you can prepare your body and mind for a good night's rest. Try it out - your body will thank you!
