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Sleep-promoting foods, what helps?

Almost everyone has experienced it: after a large meal with friends or family, a debilitating lethargy sets in – often referred to as a food coma – and a nap or a walk can work wonders. But does that mean a large meal before bed helps you fall asleep and stay asleep? The answer: it depends on what and when you eat! If you have trouble sleeping and want to do something about it, but don't want to take medication or chemical substances, you can still do a lot for your sleep quality through your diet. Here you'll find herbal sleep aids to help you finally sleep better again. As a general rule of thumb, light meals can be eaten one to two hours before bedtime, while hearty meals should be eaten at least four hours beforehand. The meal should be as low in fat as possible, but can certainly contain carbohydrates and, above all, protein.
Philip Schmiedhofer, MSc

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Philip Schmiedhofer, MSc

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But which foods can promote restful sleep?

The good news: the selection of foods that can be eaten even before going to bed and can even help improve sleep is quite diverse.

How are nutrition and sleep related?

It may come as a surprise to some, but there is a strong connection between diet, digestion, and calm, restorative sleep.

Which active ingredients help to sleep better?

In order for the body to produce melatonin, the sleep-inducing hormone, it also needs the messenger substance serotonin. However, the hormone is also made up of components that are found in our food.

Which foods help to sleep better?

Tryptophan is a building block for serotonin and is found in: dates, fish, yogurt, curd, Parmesan, Emmental, soybeans, cashew nuts, cocoa, oats, whole wheat products,

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But which foods can promote restful sleep?

The good news: the range of foods that can be eaten before going to bed and even help you sleep better is quite diverse. Did you know, for example, that at low blood sugar before falling asleep restless sleep can lead to? So if you skipped dinner, it can help to eat a little Chocolate, a Cocoa, Apple, a Muesli with Bananas or Dates to eat. Because sweets in small doses actually have a calming effect, but here the amount also matters. (Gesundheit.at). Basically, we first want to understand how sleep and nutrition are connected before we focus on specific foods.

 

How are nutrition & sleep connected?

It may come as a surprise to some, but there is a strong connection between nutrition, digestion, and calm, restful sleep. This is mainly because hormones that regulate appetite act in areas of the brain and stomach that are also active during sleep; they are, so to speak, the common denominator.

A renowned science team led by Ivan N. Pigarev has been researching the connection of the gastrointernal system and restful sleep. For this, they have developed a completely new theory about how our brain communicates with the body at night, which Visceral Sleep Theory called. Certain cortical areas in the cerebrum are triggered by the activity of various organs, so the gastrointestinal tract communicates with the brain even during sleep. Thus, a complex Interaction between Brain and Stomach be established, but exactly how it works we do not yet know. Currently, research is being conducted to determine whether sleep disorders and poor sleep with Gastrointestinal diseases in connection exist, which would be a major breakthrough and would give the interplay of sleep/nutrition a completely new dimension (Piagrev, 2014; Piagrev, 2017).

 

This is just one of the various theories on how nutrition and sleep quality are connected. Another facet of this dynamic duo is that Hormones, which during restorative sleep is in the NonREM phase to be released, which Appetite significantly regulate during the day. If you want to know more about restorative Sleep, sleep phases, and sleep problems in general if you want to learn, you can this article read more about it.

As for the influence on nutrition, it is Leptin-concentration is increased by restful sleep as well as the Ghrelin-concentration decreases, which leads to a reduced feeling of hunger during the day. So if you increasingly binge eating attacks you feel, this could quite possibly also on your sleep quality lie (Bechthold & Leschik-Bonnet, 2010; Chaput J-P et al., 2008). Therefore, the topic of sleep in general should be examined more closely Sleep quality  and Sleep hygiene at Nutrition and especially with problems such as Eating disorders, Obesity and Diabetes Mellitus play a greater role.

Which active ingredients help to sleep better?

So that the body Melatonin the sleep-inducer, to produce, it also needs the neurotransmitter Serotonin. However, the hormone also consisted of components that are contained in our food. An important component of this is the amino acid Tryptophan. Tryptophan becomes with the help of B6 & Folic acid to Serotonin, which in turn to Melatonin is converted, and so we become sleepy. Now you are probably wondering which foods are best to take in these nutrients. Therefore, we have created a list of foods that contain high concentrations of the active ingredients that improve your sleep. Here you will learn about natural sleep aids.

 

Which foods help to sleep better?

  •       Tryptophan is a building block for serotonin and is found in: dates, fish, yogurt, quark, parmesan, emmental, soybeans, cashew nuts, cocoa, oats, whole wheat products,
  •       B6 & Folic acid help in the conversion of tryptophan into serotonin and melatonin and are found in: hops, pistachios, wheat germ, sunflower seeds, basil, beans
  •       Magnesium has muscle-relaxing effects and is found in: fish, blackberries, raspberries, kiwi, millet, pumpernickel,
  •       Potassium promotes digestion, found in: apricot, bananas, leafy lettuce, chard, spinach, cabbage vegetables, carrots,
  •       Omega-3 helps against inflammation and is found in: fish, walnuts, flaxseeds, chia seeds  

 


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Philip Schmiedhofer, MSc

Philip Schmiedhofer, MSc

Philip is managing director and co-founder of cannhelp GmbH. With studies in medical engineering and molecular biology, specialized in brain science and focusing on cannabinoids, he is recognized as an expert in the use of cannabinoids in medicine. As a medical device consultant, he also leads the sales of cannmedic and offers specialized advice for medical professionals. His expertise includes the development and sales of cannabinoid-based products. In the field of research, he participates in significant basic research at the Centre for Brain Research of the Medical University of Vienna. As co-founder and current managing director of cannmedic GmbH, a pioneer in the trade of CBD medical devices, he has many years of entrepreneurial experience. Furthermore, he maintains an extensive network in the field and advises internationally operating companies in the area of medical cannabinoids.