Evidence-based and professionally reviewed

Understanding Health as a System

Easily integrated into everyday life

Nutrition First, Supplement Second

Nuts, cashews, pumpkin seeds, legumes, dairy products, oats – provide tryptophan as a precursor to serotonin and melatonin. Combined with complex carbohydrates, absorption can be promoted.

Pumpkin seeds, almonds, spinach, dark chocolate, whole grains – magnesium is involved in neuromuscular relaxation and is discussed as a relevant factor in sleep research.

Cherries (especially tart cherries), kiwi, grapes – individual studies investigate connections between certain polyphenols and sleep duration. No proven effect, but part of a high-quality evening diet.

Magnesium, low-dose melatonin, L-theanine – in certain situations, targeted supplementation can make sense as part of a conscious evening routine. Always supplementary, never substitutive.