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7 Foods That Promote Sleep

Do you have trouble falling asleep? Or do you often wake up at night? You’re not alone: ​​Between 30 and 48 percent suffer from insomnia.(1) Tossing and turning in bed is not only frustrating, but lack of sleep can lead to increased stress and health problems. Adequate sleep, balanced diet and regular exercise are essential for a healthy lifestyle. If you suffer from chronic insomnia, regular exercise can also help you fall asleep.(2)

Before turning to pills to help you sleep, you should give This Seven meals Which promotes sleep. one chance. When consumed in the evening, they can help you fall asleep easily and ensure a deep, restful night’s sleep.

1. Banana

Bananas are one of the most important. Food for runners. Did you know that if you eat them regularly, they can help you sleep better? gave High potassium content can too Help with ca.If pain during the night. Also, the fruit is packed with magnesium which is important for muscle relaxation and thus deep sleep.(3) Try drinking a glass of homemade banana milk before going to bed. Milk contains casein, a slow-release protein, also known as “night-time protein” because it provides your body with Protein for hours And prevents muscle loss while sleeping.(4)

2. Herbal tea

You’ve probably heard that herbal teas help you sleep. But which types are best for getting you to sleep? Chamomile tea has long been used to treat sleep disorders. Researchers believe that its sedative effect is likely due to the flavonoid apigenin, a secondary metabolite.(5) Lavender, valerian, And peppermint tea is also known to relax the body.


Avoid black tea or green tea before bed as they are stimulants and will keep you awake.

3. Pumpkin seeds

There are roasted pumpkin seeds. The perfect breakfast. You can improve the quality of your sleep by chewing a few pumpkin seeds while you watch TV in the evening. 50 grams of pumpkin seeds contain about 200 mg of magnesium, which is enough to meet your daily needs. Magnesium helps your muscles relax. An important factor in achieving some quality shading.

4. Salmon

How about keeping Some grilled salmon with broccoli and quinoa For dinner? Studies show that the omega-3 fatty acids in fish reduce stress and thus help you relax. And sleep well.(6)

5. Cherries

This may come as a surprise, but Cheri They are one of the foods that promote sleep.. Drinking 1 glass (250ml/16oz) of cherry juice before bed can increase your blood melatonin levels. This then improves the quality of your sleep.(7) The hormone melatonin regulates your sleep-wake cycle (circadian rhythm).

Fresh cherries can also have this effect. If seasonal fruits are not available, snack on some dried cherries between meals.

6. (sweet) potato

Potatoes and sweet potatoes are not only valuable sources. Complex carbohydrates, but they are also rich in potassium. This mineral can help you relax in the evening, thereby improving the quality of your sleep.

Recipe tip:

There’s nothing better than homemade sweet potato fries: Wash and dry the potatoes thoroughly. Then cut them into wedges, toss them in olive oil and spices (such as garlic and paprika) and bake them in the oven for at least 30 minutes.

7. Cocoa

A cup of cocoa before bed can do wonders, especially on fall and winter days. It not only warms you from the inside but also makes you sleepy. Why? Because of the tryptophan found in unsweetened cocoa powder. You can increase the effect of cocoa by adding a little almond milk, which also contains tryptophan. This essential amino acid helps stabilize serotonin levels in the body. A lack of serotonin, on the other hand, can lead to sleep disorders.(8)

Did you know that cocoa can help you recover? Chocolate milk is the perfect post-workout drink!


A healthy lifestyle with regular exercise and a balanced diet are both important if you want to sleep well. Add sleep-promoting foods to your diet regularly to help fight insomnia.


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