Restful sleep: The best foods for a good night

Your sleep is crucial for your recovery, your well-being and your performance in everyday life. What you eat before going to bed can affect the quality of your sleep. Choosing the right foods can help you relax more easily in the evening and wake up refreshed. There are also foods that you should avoid to avoid restless sleep and a less rested feeling the next day.

In this article, you will learn which foods are good for a restful night and which you should avoid.

Why is eating before bed important?

The body uses bedtime to recover and process the exertions of the day. Many processes take place during sleep, including physical regeneration and recovery. Choosing what to eat in the evening can help support sleep.

The goal is to choose foods that:

• Contain nutrients such as tryptophan, magnesium or melatonin.

• Keep blood sugar levels stable and avoid fluctuations.

• Do not overload the stomach or be difficult to digest.

The best foods before bed

bananas

Bananas are a popular snack option, even before bedtime. They contain magnesium and potassium, two minerals that are valued in the diet for mineral balance. Bananas also contain tryptophan, an amino acid that the body uses in melatonin production.

almonds

Almonds provide healthy fats and magnesium, a nutrient known for its role in electrolyte balance. Almonds can also have a satiating effect, preventing you from waking up at night due to hunger.

kiwis

A lesser-known but popular fruit as an evening snack is kiwifruit. The high levels of antioxidants, serotonin and folic acid in kiwifruit make them a nutritious evening snack.

Honey

A teaspoon of honey before bedtime can help round off the last small meal of the day. Honey gently increases blood sugar levels and can have a calming effect. An herbal tea or some yogurt complements this snack.

whole grain bread with peanut butter

The classic whole grain bread with a little peanut butter is a good snack for the evening. Whole grain products are rich in fiber and stabilize blood sugar levels, while peanut butter provides valuable fats and proteins. Peanut butter also contains tryptophan, which the body can use to produce melatonin.

herbal tea

A tea made from chamomile, valerian or lemon balm is known for its relaxing properties and is a good choice before bed.

oatmeal

Oatmeal is an option for a small evening meal. It is rich in complex carbohydrates and supports blood sugar levels. Oatmeal is also a natural source of melatonin.

Greek yogurt

Greek yogurt provides high-quality protein, including casein, which slowly delivers nutrients to the body. The yogurt also contains calcium, which plays a role in melatonin production. A small yogurt with berries is a light evening meal.

Foods to Avoid Before Bedtime

Certain foods can disrupt sleep, including:

• Caffeinated drinks : Coffee, soft drinks, energy drinks and some types of tea contain caffeine, which can affect your sleep patterns and make you feel less rested the next day.

• Heavy, fatty foods : Foods such as pizza, burgers or fried dishes put a strain on digestion and can interrupt sleep.

• Spicy foods : Spicy dishes can irritate the digestion and make it difficult to fall asleep. Chili and similar spices are best enjoyed at lunchtime rather than in the evening.

• Alcohol : Alcohol can make it easier to fall asleep, but it affects the quality of sleep and can cause you to wake up more often.

• Sugary snacks : Sweets, cakes and soft drinks can cause blood sugar levels to spike, making it difficult to fall asleep. A subsequent drop in blood sugar levels can wake you up in the middle of the night.

Tips for better sleep through proper nutrition

Pay attention to timing

Make sure you eat your last meal about 2-3 hours before going to bed. This gives your body time to digest the food.

Adjust portions

Smaller portions are recommended in the evening so as not to overload the digestion.

water supply

Drink plenty of water during the day, but avoid drinking large amounts right before bed to reduce nighttime trips to the toilet.

Avoid sugary drinks

Fruit juices and sodas can affect blood sugar levels. A glass of water or unsweetened herbal tea is a gentler choice.

Your diet determines your sleep

Choosing the right foods before bed can help you get a restful night's sleep. By incorporating foods like bananas, almonds or oatmeal into your evening meal and avoiding heavy foods, you'll create the best conditions for a good night's sleep.

Test for yourself which foods are good for you and enjoy the positive effect on your sleep and well-being the next day!