If you don't sleep well at night, you start the day overtired. If this condition persists, it can have physical and mental consequences. In addition to stress, a poor diet can be the main cause. Sugary foods and alcohol in particular can deprive you of sleep, which is why you should not consume them before bedtime.

3 foods for healthy sleep

Just as some foods can prevent restful sleep, some promote sleep. Especially if they contain the sleep hormone melatonin or the amino acid tryptophan as well as vitamin B6 and magnesium, which the body needs to produce melatonin. You can treat yourself to some of these foods before going to bed.

1. dairy products

Foods such as yoghurt, kefir and cheese contain particularly high levels of magnesium and B vitamins. As already described, this promotes the activity and availability of melatonin, which helps you fall asleep and stay asleep.

2. nuts

Although the crunchy kernels have a lot of calories, they contain very valuable fat for the body. They also contain B vitamins and tryptophan. Walnuts, almonds and cashews in particular are a good choice. So that nuts don't add too much to your calorie account, you shouldn't eat more than a handful a day. For example, in yogurt in the evening!

3. dates

Dates are packed with B vitamins, vitamin A and the amino acid tryptophan, which the body uses to produce melatonin. However, these oriental fruits also contain a lot of fructose, which is why you should only eat one or two before going to bed. In yoghurt with nuts, they provide a pleasant sweetness.