8 Eating Habits That Can Improve Your Sleep

A restful sleep is essential for health and well-being. But many of us struggle with sleep problems. Maybe you can't fall asleep in the evening or wake up in the middle of the night and can't get back to sleep. Did you know that your diet can play a pivotal role in how well you? With a few smart eating habits, you can improve your night's sleep and start the next day feeling refreshed.

is currently being hyped as a secret weapon for better sleep. While you should speak to your doctor before taking supplements, you can still safely incorporate magnesium-rich foods into your diet. Magnesium is known to promote relaxation and support sleep. Foods like almonds, bananas, spinach and pumpkin seeds are excellent sources of this mineral. For example, a handful of almonds before bed could help you fall asleep more easily.

A heavy stomach can disrupt your sleep. Eat dinner at least two to three hours before bedtime so that your body has enough time to digest food before sleep. Basically, you should avoid particularly fatty and sugary foods in the evening and eat them insteadthat the body can digest easily. For example, steamed vegetables combined with rice, potatoes or steamed fish are good.

A warm drink such as chamomile orcan help relax the body in the evening and make it easier to fall asleep. However, avoid caffeinated drinks in the evening - they can significantly affect your sleep.

Tryptophan is an amino acid that helps the body produce serotonin - a hormone that regulates sleep. poultry, salmon, eggs,, milk or nuts and seeds, for example, are tryptophan-rich foods that you can safely integrate into your evening routine.

Sugary snacks before bed can mess with blood sugar levels and keep you awake. Instead, reach for healthier alternatives like Greek yogurt with a few berries if you feel like a snack before bed.

Healthy fats, like those in, nuts and olive oil can support hormonal balance and thus improve your sleep. Omega-3 fatty acids in particular promote better sleep quality.

Drinking enough fluids is important, but be careful not to drink too much fluid in the evening. A full bladder can interrupt your sleep. Drink enough water throughout the day. Tip: instead of “normal” water in the eveningput, i.e. water that is enriched with cucumbers, for example. This contains more minerals that the body can retain better and does not excrete as quickly.

Even though alcohol can initially make you tired, it disrupts the quality of sleep, especially the deep phases of sleep. Therefore, reduce your consumption of alcohol in the evening or, ideally, avoid alcoholic drinks altogether in the hours before you go to bed.

A restful sleep doesn't just start in the bedroom, but often in the kitchen. These eating habits can not only improve your sleep quality, but also contribute to an overall healthier lifestyle. Try the tips and find what works best for you.