What to Eat for a Better Sleep

Hi Everyone,

One of the best things I did this year to improve my sleep was to finally get a new mattress. Since sleeping on our lovely Elite mattress both my hubby and I have been having a much better sleep. However did you know that the food you eat also has an impact on how well you sleep?

Last week there was a most interesting evening at Elite beds where Nutrition coach Silvia Korrodi spoke about food and how it impacts our sleep.

This post talks about some interesting sleep facts as well as covering what to eat for a better sleep…


What to Eat for a Better Sleep

Interesting facts:
  1. Certain foods contain an amino acid called tryptophan that causes sleepiness. These are the types of foods you want to eat in the evening.
  2. Melatonin is a naturally occurring hormone that regulates sleepiness. Darkness is one of the factors which stimulates this hormone which is why most of us feel tired earlier in the Winter months.
  3. Every body works differently – the foods suggested further down are a guideline but you should listen to your body and what works for you.


Blood sugar level and sleep

By stabilising your blood sugar levels you will also maximise your sleep potential.

  1. A large meal can make a person feel sleepy, especially if it’s rich in carbohydrates. However it can also be a burden for the digestive system and raise blood sugar levels.
  2. Skipping dinner is one of the worst things you can do for a good nights sleep. Grumbling stomach effects as well as resulting in not enough melatonin being produced.


Foods to eat for a better sleep:

A list of foods that help with the production of melatonin and help towards a better sleep

  • Herbal teas
  • Clean water
  • Fish rich in Omega 3 (salmon, herring, sardines)
  • Nuts and seeds (pistachios, walnuts, cashews and sunflower seeds)
  • Green salad (spinach, lettuce, and others)
  • Wholemeal rice and pasta, wild rice and potatoes
  • Quinoa – a real superfood!
  • Eggs
  • Cranberries
  • Tomatoes and capsicum
  • Cherries, bananas and apples


Foods to avoid at night:
  • Caffein drinks (note some people can take these late at night, others not)
  • Alcohol (in larger quantities, one glass off good red wine can help you sleep)
  • Sugar
  • White flour products
  • Fried foods
  • Junk food
  • Raw veggies (for sensitive digestive systems)
  • A strict low carb diet.


A few menu suggestions:
  • Mushroom risotto with parmesan
  • Steamed vegetables with salmon
  • Tomato pasta with parmesan and fresh basil
  • Pumpkin soup with shrimps or chicken kebabs
  • Vegetable platter with humus
  • Wholemeal bread with avocado and bean sprouts


A huge thank you to Elite Beds for supporting this interesting evening and blog post.

My favourite Swiss mattress and bed company!

Elite Gallery

Talstrasse 72

CH – 8001 Zürich

Note any opinions remain my own.

Also thank you to Silvia Korrodi for your great tips.

If you would like to be on the guest list for future sleep evenings

please send an email here.

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Let a small lifestyle choice lead to big positive change for You!



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Hi! I’m Yvonne, a 40 something (wink) Kiwi, living in Zurich. I love fashion, travel, shopping and food – believing chocolate will cure almost anything!

  1. Thanks dear Yvonne for sharing! Your blogs are always so interesting! This one about food ánd a good matress for good night sleep is such one too! Your tips are very nice to know!

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