9 Foods That Could Promote Your Sleep

If you want to sleep well, you should have a light dinner. It is worth planning in foods that contain tryptophan to help promote quality of sleep.

A good night’s sleep is not just important to recover. For example, after a good night’s sleep, you will be more attentive and productive the next day, and children will grow better. How can you promote your sleep ?

Basically, we recommend between 9 and 11 hours of sleep , although personal needs must of course also be taken into account.

Do you have trouble falling asleep in the evening ? Do you need medication because you have trouble sleeping? Know that you are not alone with these problems.

Millions of people suffer from sleep problems every day, but are unaware that their lifestyle and diet play a very important role in this.

We recommend various foods to help you sleep better. Don’t forget to have dinner two hours before going to bed to give the organism enough time for digestion.

1. Almonds for your sleep

Almonds are very helpful in improving the quality of sleep. They contain tryptophan and magnesium and help produce the right amount of sleep hormones.

In addition, these dried fruits are characterized by healthy fatty acids, which also improve sleep.

We recommend that you eat raw almonds. If you don’t like these too much, try roasted almonds.
Another good option is a mixed drink with bananas, strawberries and almonds (without sweeteners).
Do not forget that both these fruits and almonds contain calories and consumption is lower in the evening.

2. Whole wheat bread

Whole grain cereals contain vitamins B1 and B6. You can combine the bread with honey, which contains tryptophan, this stimulates the production of serotonin in the brain, which helps you to sleep better.

Some well-known diets therefore recommend a slice of wholemeal bread with honey in the evening to increase the tryptophan level in the body.

When buying bread, make sure that it is fresh and traditionally made. Analyze the ingredients on the product description and make sure that the bread contains no sugar and only whole grains.

3. Dark chocolate

Dark chocolate comes in many formats, but you should make sure that the cocoa content is as high as possible. You can also use it to stimulate serotonin production and relax your body and mind at the same time.

Dark chocolate also contains cocoa butter and thus helps prevent heart disease.

4. Bananas

Bananas are better than medication to help you sleep! This delicious fruit is highly recommended in the evening. Not only does it contain many valuable nutrients, but it also stimulates the production of melatonin and serotonin, which is why bananas can improve the quality of sleep.

A banana before bed also provides the body with magnesium and potassium. Both minerals relax muscles and nerves.

You will see that you can sleep much better with it and be relaxed and alert the next day.

5. Herbal tea

Various herbal teas also have an incredible effect on sleep quality. For example, chamomile, lemon balm, lavender, passion flower, linden blossom tea or lemon tea are recommended, all of which have a relaxing and calming effect.

This will allow you to recover better at night and will not wake you up all the time. We recommend drinking these teas hot and without sugar at least 10 minutes before going to bed.

If you’re not used to drinking sugar-free tea, you may not like this unsweetened tea, but you will get used to it quickly.

6. Milk

Milk is rich in tryptophan and calcium. This mineral promotes the absorption of tryptophan. Milk is a staple food, especially for children, and adults can also benefit from it thanks to the vitamins A and D it contains.

We recommend drinking the milk lukewarm. This makes it particularly relaxing and will help you reduce stress. At the same time, the carbohydrates and fats it contains increase insulin production.

This promotes tryptophan in the organism, which is why milk has various advantages that enable better sleep.

7. Chicken

Chicken is also rich in tryptophan and is easy to digest. That is why we recommend a whole grain roll with chicken breast for dinner, for example. You can then eat a few more almonds before bed.

This dinner is easy and quick to prepare and is very filling. You will no longer feel hungry at night afterwards.

8. honey

Honey contains glucose, which signals the brain to reduce the function of the substance orexin, which is associated with wakefulness.

When you consume a little honey, the body can prepare for the time to rest. We mentioned that soothing teas shouldn’t be sweetened with sugar, but if you’d rather have them a little sweeter, you can use honey.

9. Cherries

If it’s cherry season, you should take advantage of this, because this delicious fruit can also promote your sleep. The melatonin it contains is responsible for the fact that cherries improve the quality of sleep.

Just eat 8 cherries with your dinner!

With these 9 foods that we have recommended you today, you can then safely improve your sleep and prepare an excellent dinner every day.

Take the time to come up with new combinations and dishes! You will notice the great results in just a few days.