Which foods help you fall asleep?

There are some foods that can help you sleep because they contain certain substances that calm your body or boost your sleep hormone melatonin. Here are some examples:

**Bananas**. Bananas are rich in magnesium, potassium and tryptophan, all of which have a relaxing effect on your muscles and nerves. They also support the production of serotonin and melatonin, which improve your mood and regulate your sleep pattern.

**Eggs**. Eggs are also high in tryptophan, as well as vitamin B6, which is necessary for the conversion of tryptophan into serotonin and melatonin. Eggs are also a good source of protein, which keeps you full and prevents nighttime cravings.

**Tart cherries**. Tart cherries are one of the few natural sources of melatonin, the sleep hormone. One study has shown that consuming tart cherry juice before bedtime improved sleep duration and quality¹.

**Sleep-promoting teas**. Teas made from lavender, chamomile or valerian have a calming effect on your body and mind. They help you to reduce stress and relax. They can also lower your body temperature slightly, which also makes it easier to fall asleep.

**Green leafy vegetables**. Green leafy vegetables such as spinach, cabbage or lettuce contain a lot of folic acid, a B vitamin that is important for the production of serotonin and melatonin. A lack of folic acid can lead to sleep disorders and depression¹.

**Walnuts**. Walnuts are not only a good source of healthy fats, but also tryptophan and melatonin. A handful of walnuts in the evening can help you fall asleep faster and sleep more deeply¹.

**Chickpeas**. Chickpeas are rich in tryptophan, magnesium and vitamin B6, all of which can help you sleep better. They are also high in fibre and filling, which helps keep your blood sugar levels stable and prevents night waking.

These foods can help you sleep better if you include them in your diet on a regular basis. But be careful not to eat too much or too late in the evening, as this can stress your digestion and disrupt your sleep.


(1) 7 foods that promote sleep | EAT SMARTER. https://eatsmarter.de/blogs/live-smarter/schlaffoerdernde-lebensmittel.

(2) Healthy sleep: The best foods to eat before going to bed. https://www.fitforfun.de/news/die-besten-lebensmittel-vor-dem-schlafengehen-316734.html.

(3) 10 sleep-promoting foods that help you sleep - YAK. https://www.yakbett.de/blog/schlaffoerdernde-lebensmittel/.