Having a good night’s sleep is one key to optimal performance during the next day, as sleep affects our daily functioning and our physical and mental health. Sleep deprivation adversely affects the immune system as well as the nervous system. Recent studies have suggested that lack of sleep diminishes our attention, memory and focus. To enjoy a restful sleep, stay away from everything that might occupy your mind before sleeping and design your bedroom to provide the necessary relaxation to sleep.

Healthy Foods:

    • Eat bananas, figs, dates, yogurt, tuna, kiwi, and whole-grain products that are rich in tryptophan which induces sleep.
    • Avoid these foods and drinks in the evening as they sometimes have a stimulating effect on your sleep: cheese, chocolate, eggplant, cabbage salad, sugar, sausage, spinach, and tomatoes.
    • Eat dairy products rich in calcium, which plays a vital role in the production of melatonin (the sleep hormone). Make sure you consume low-fat dairy products.
    • Fresh fruits or vegetable juices are preferred as well as filtered or mineral water. Avoid coffee, tea, cola or soda since caffeine may cause insomnia.

Herbal and Dietary Supplements:

    • German chamomile tea can be taken several times a day to help calm the nervous system and promote sleep.
    • Lavender oil or tea is effective in the treatment of sleep disorders, depression, frustration, and stress. Bathing feet in lavender oil and water relaxes muscles and relieves anxiety.
    • St. John’s herb fights depression and insomnia in particular.
    • Peppermint has a calming effect and is also suitable for children.
    • Lemon balm is often used as a sedative and help reduce tension and stress.


The instructions and recommendations mentioned in this diet are general guidelines and do not take into account differences between individuals. Any health condition should be treated by a specialist and we advise you to consult your doctor before taking any product that may affect your health.

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