What to eat against insomnia?

Good sleep is essential for health and well-being, because body and mind need this time to recover and recharge their batteries. Anyone who suffers from a sleep disorder and cannot fall asleep or sleep through the night well feels run down, tired and powerless the next morning and usually also has problems concentrating. This makes it all the more important to do something about the sleep disorder - for example, with your diet. Because the selection of suitable foods, which are consumed before going to bed, creates the basis for a restful sleep. Foods with a high content of melatonin are particularly recommended for this purpose, because the sleep hormone makes you tired and regulates the day-night rhythm [1].

5 foods against sleep disorders

1. kiwis

Lebensmittel gegen Schlafstörung

Kiwis are real vitamin bombs (especially vitamin C and E) and rich in various minerals such as potassium and folic acid. In addition, they also appear to have a positive effect on sleep: in one study, people who ate two kiwifruit one hour before bedtime reported shorter time to fall asleep, longer time to sleep through the night, and better sleep quality [2]. The reason for this has not yet been definitively determined, but the sleep-promoting effect may be related to the antioxidant properties of the folic acid it contains or its serotonin content.

2. sour cherry juice

The consumption of sour cherry juice also seems to prolong sleep time and improve sleep quality [3]. Scientists suspect that this positive effect is due to the high melatonin content of sour cherries and/or the antioxidant properties of the fruit, which also have a sleep-promoting effect.

3. salmon

With its high content of healthy omega-3 fatty acids, salmon and other fatty sea fish are healthy in many ways. According to studies, regular consumption of fatty sea fish like salmon also has a positive effect on sleep quality and daily functioning [4].

4. walnuts

Walnüssen essen gegen Schlafstörung

Walnuts not only contain a lot of melatonin, which increases the concentration of melatonin in the blood [5] and thus can exert its effect on the sleep-wake rhythm, but also important minerals such as magnesium and zinc. In a study with elderly subjects suffering from insomnia, this combination of melatonin, magnesium and zinc was able to significantly improve sleep quality [6].

5. chamomile tea

Because of its taste and its many positive effects on health and well-being [7], chamomile tea is one of the most popular herbal teas. One of these positive effects is the improvement of sleep quality [8], which can be seen in faster falling asleep and less frequent nighttime awakenings, among other benefits [9]. The positive effects are probably due to the antioxidant apigenin contained in chamomile tea. This binds to certain receptors in the brain that promote sleepiness and in this way can reduce insomnia [10].


Our diet affects not only physical and mental functioning, but also sleep quality. Certain foods can improve sleep quality and in this way mitigate some sleep disorders. Those who suffer from a sleep disorder should include salmon, walnuts and kiwis in their diet and drink sour cherry juice or chamomile tea.


[1] https://pubmed.ncbi.nlm.nih.gov/28387721/
[2] https://pubmed.ncbi.nlm.nih.gov/27633109/
[3] https://pubmed.ncbi.nlm.nih.gov/28901958/
[4] https://pubmed.ncbi.nlm.nih.gov/24812543/
[5] https://pubmed.ncbi.nlm.nih.gov/15979282/
[6] https://pubmed.ncbi.nlm.nih.gov/21226679/
[7] https://pubmed.ncbi.nlm.nih.gov/21132119/
[8] https://pubmed.ncbi.nlm.nih.gov/31006899/
[9] https://pubmed.ncbi.nlm.nih.gov/21939549/
[10] https://pubmed.ncbi.nlm.nih.gov/21132119/