Sleep well thanks to these foods

food sleep

Do you often sleep badly? Maybe it’s because you eat the wrong foods before going to bed. We tell you which foods make you sleep better. 

10 foods to help you sleep well

A good book instead of Netflixing. Tea instead of coffee. Meditation instead of loud music. But despite all your efforts, you sleep badly, don’t you? Then it might be time to take a good look at your diet . We recommend 7 to 9 hours of sleep per day . And by eating the right foods, you can get up to an extra hour or two of sleep. Do you want to sleep like a baby every night? Then make sure you eat the following foods more often:

Bananas, nuts, chia seeds and lentils

All of these foods are rich in magnesium . And enough magnesium contributes to the normal functioning of the nervous system . For example, 50 grams of cashew nuts contain no less than 146 mg of magnesium.

Strawberries, orange & paprika

Before bed, snack on a handful of these foods. For what do these three have in common is the high vitamin C – content . Sufficient vitamin C contributes to the normal psychological function of your body . You sleep through the night relaxed and wake up rested the next day.

Tuna, beef, but also Emmental cheese …

… Are rich in vitamin B12 . This vitamin contributes to normal energy metabolism in your body. Symptoms of a vitamin B12 deficiency are, for example: cramps or concentration problems.

More tips and tricks

Just like your diet, your environment also helps you to sleep relaxed. A darkened room can increase melatonin production. Melatonin is a hormone produced by your body that is responsible for our day and night rhythm and of which more is produced in the dark.

© evgenyatamanenko

A lot of stress in your daily life can also make it difficult to fall asleep relaxed. Progressive muscle relaxation can help you leave the hustle and bustle of the day behind.


  • Vitamin C contributes to the normal psychological function of your body. Bell peppers and oranges are high in vitamin C.
  • Magnesium supports the normal functioning of the nervous system. A handful of nuts before going to sleep provides a lot of magnesium.
  • Vitamin B12 contributes to normal energy metabolism. Beef and tuna are rich in vitamin B12.
  • Relaxation exercises also ensure a restful sleep.

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