What you eat and drink has a greater impact on your sleep than many people think. Not because nutrition works miracles, but because it directly influences processes in your body. Diet partly determines your energy levels, hormone production, and digestion. These are all factors that impact affect how quickly you fall asleep and how deeply you sleep.
How Nutrition Affects Your Sleep
Nutrition and sleep are connected through several pathways. One important pathway is the production of the hormone melatonin, which helps your body become sleepy. Melatonin production requires nutrients such as tryptophan, magnesium, and calcium.
Tryptophan is found in eggs, dairy, nuts, and bananas, for example. Magnesium is found in leafy greens, whole grains, and avocados. These substances help muscles and nerves respond more calmly. Regularly consuming foods rich in these substances provides your body with better conditions for sleep.
But food can also disrupt your sleep. Caffeine (from coffee, tea, and chocolate) keeps your brain alert for longer; sugar causes a spike in your blood sugar followed by a drop; heavy or very spicy meals right before bedtime keep your digestive system active. A light meal early in the evening, on the other hand, reduces the strain.
So nutrition is one part of the story. The conditions in which you sleep also influence the quality of your sleep. Those who are sensitive to light may benefit from the DreamCare Sleep mask 'Cloud'Complete darkness keeps melatonin production at a high level, allowing your body to better recognize its natural sleep signal.
Would you like to know how your environment can be improved even more? affects your sleep? In the blog How Your Environment Affects Your Sleep Read practical tips to make your bedroom more sleep-friendly.”
The importance of timing
It's not just what you eat that matters, but also when you eat it. A large meal right before bed causes your body to still be digesting while you're actually trying to rest. Try to eat your last main meal two to three hours before bedtime.
Still hungry later in the evening? Choose something easily digestible. This will keep your blood sugar levels stable and prevent your body from working while you're trying to sleep.
Regularity is just as important as timing. Your body thrives on predictability. By eating at roughly the same time every day, your body clock gets used to a set rhythm. This rhythm also helps you fall asleep naturally in the evening. Irregular eating, for example, by skipping meals or snacking late, can disrupt this rhythm.
What you eat during the day also plays a role. Eating too little or too little can lead to hunger or fluctuations in your blood sugar levels in the evening. This can make it harder to fall asleep or wake up more quickly. A nutritious diet with sufficient protein, fiber, and healthy fats actually helps you feel calmer in the evening and maintain more stable energy.
Finally, it can be helpful to make dinner a moment of rest. Eat slowly, put your phone away, and take your time to savor the food. This way, you not only give your digestion a chance to work calmly, but you also send a clear signal to your body: the day is coming to an end..
A peaceful good sleep So it all starts with conscious choices, both on your plate and in your bedroom. Small adjustments often make the biggest difference.
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Why you sleep worse when you know you have to get up early