What to Eat to Sleep Better

Foods That Promote Deep and Restful Sleep

If you've spent nights tossing and turning in bed unable to sleep, it might be time to look at what you're eating before bed. Diet plays a crucial role in sleep quality, and certain foods can help you relax, promote the production of melatonin (the sleep hormone), and ensure a restful night.

Discover the best foods to include in your nighttime routine and how they can transform your relationship with sleep.

1. Foods Rich in Tryptophan

Tryptophan is an essential amino acid that helps the body produce serotonin, the "happiness hormone," and melatonin, which regulates the sleep cycle.

Where to find it:

• Eggs
• Nuts and seeds (especially almonds and pumpkin seeds)
• Low-fat cheese
• Natural yogurt

2. Whole Grain Carbohydrates

Complex carbohydrates help tryptophan enter the brain, increasing melatonin production.

Where to find it:

• Oat
• Quinoa
• Brown rice
• Sweet potato

Tip: A small bowl of oatmeal before bed is perfect for relaxing.

3. Foods Rich in Magnesium

Magnesium is known as the "calming mineral" because it helps relax muscles and calm the nervous system.

Where to find it:

• Spinach and other leafy green vegetables
• Almonds
• Avocado
• Pumpkin seeds
• Dark chocolate - But the benefits don't stop there: dark chocolate can be a true superfood when formulated with functional ingredients, such as:

Detox Chocolates

• Benefits: Based on Ayurvedic medicinal plants, they help detoxify the body, promote healthy digestion, and speed up metabolism. They are ideal for those seeking to feel lighter and less bloated.

Beauty Chocolates

• Benefits: Formulated with ingredients that stimulate collagen production, they help keep skin hydrated, radiant, and more elastic. A delightful option to support your skincare routine.

Super Desire Chocolates

• Benefits: Enriched with aphrodisiac medicinal plants, they help increase libido, improve energy, and rekindle intimacy. Perfect for special moments, alone or as a couple.

4. Fruits That Promote Sleep

Some fruits are especially effective at improving sleep due to their melatonin and antioxidant content.

Ideal options:

• Cherries or natural cherry juice
• Kiwis (proven in studies to improve sleep)
• Bananas (rich in magnesium and potassium, which relax muscles)

5. Relaxing Infusions (Caffeine-Free)

The right drinks can be just as important as the food. Opt for herbal teas with calming properties. 

Beauty Infusion

• Chamomile (Anthemis Nobilis): A classic sleep ingredient, known for its calming properties and for helping to reduce stress, promoting more restful sleep.
• Lemon Verbena (Lippia citriodora): Known for relieving stress and promoting relaxation, making it ideal for preparing the body for sleep.
• Lavender (Lavandula Angustifolia): Helps calm the nervous system, promoting a feeling of tranquility and improving sleep quality.
• Dandelion (Taraxacum officinale): May have a mild detoxifying effect that contributes to overall relaxation of the body before sleep.

Immunity Infusion

• Peppermint (Mentha piperita): Helps relax the digestive system and can relieve tension, promoting a feeling of calm before bed.
• Red Clover (Trifolium Pratense): May have calming properties, helping to reduce anxiety and improve relaxation.

Key Ingredients to Promote Sleep

• Chamomile , Lemon Verbena , and Lavender are the highlights of our infusions for those seeking to relax and prepare the body for a more restful sleep.
• Peppermint complements the calming effect by relieving tension in the digestive system, often associated with stress.

Tip: Avoid caffeinated drinks at least 6 hours before bedtime.

6. Sources of Omega-3 Fatty Acids

Omega-3s help regulate serotonin and reduce stress, promoting deeper sleep.

Foods rich in omega-3:

• Salmon
• Sardines
• Chia seeds
• Nuts

7. Avoid Stimulants Before Bed

Just as there are foods that help you relax, there are others that should be avoided. High-sugar foods, alcoholic beverages, and heavy meals can interfere with sleep.

How to Incorporate These Foods into Your Routine

• Light dinner: Include a lean protein source (such as turkey or fish) with magnesium-rich vegetables and a serving of whole-grain carbohydrates, such as sweet potato.
• Nighttime snack: A slice of whole-wheat bread with almond butter or a kiwi can be a comforting option before bed.
• Stay hydrated: A chamomile tea or a relaxing infusion perfectly complements your nighttime routine.

Sleeping well starts with smart choices throughout the day. A balanced diet rich in specific nutrients can make all the difference in the quality of your sleep. Try incorporating these foods and enjoy more peaceful and restorative nights.

Did you like these tips? Share in the comments which food you'll try first!

MPL Tips for Sleeping Better

• CALM: It's a soluble blend based on raw cocoa powder and specific medicinal plants to help relax and relieve stress and anxiety. With reishi and ashwagandha to "slow down" and prepare the body for a peaceful and deep night's sleep. Truly rejuvenating!

• Reduces Stress and Anxiety : With ingredients like ashwagandha and reishi , it helps calm the nervous system, promoting relaxation and emotional balance.
• Improves Sleep Quality : Promotes restful sleep by stimulating the natural production of melatonin and reducing tension accumulated during the day.
• Relaxes Muscles and Body : Rich in magnesium , it helps relieve muscle tension, preparing the body for restful/deep sleep.
• Hydrates and Nourishes Skin While You Sleep : Ingredients like edible hyaluronic acid hydrate the skin during sleep, contributing to a refreshed appearance upon waking.

Super Sleep Capsules / Improve the quality of your sleep over time:

Benefits:

• Fall asleep faster: A natural formula that helps you relax and fall asleep in less than 1 hour.
• Deep and restorative sleep: Sleep uninterrupted and wake up refreshed.
• Stress reduction: Valerian and Lavender to calm the mind.
• No more morning drowsiness: Wake up refreshed and ready for the day.
• 100% natural and certified organic.

How to take: 2 capsules 30 minutes before bedtime.