DSleeping well is increasingly becoming a luxury. Second the latest data from the UniSalute Health Observatoryalmost two out of five Italians sleep badly. The remedies? there are all types: relaxing sprays, meditation, pre-sleep rituals. But the real key to better rest is found on the plate. A cup of chamomile or a glass of milk before bed is not enough: recent studies show that sleep depends on consolidated eating habits, not on individual evening tricks. The secret? Eat sleep-friendly foods regularly.
Magnesium and tryptophan: the “companions” of rest
The body produces the tryptophan neurotransmitteressential for falling asleep. Some foods contain it naturally and taking a small amount one hour before bed can promote relaxation and improve the quality of rest. Tryptophan transforms into serotonin and then into melatonin, the hormone that regulates sleep-wake cycles. Anxiety and insomnia often go hand in hand: integrate foods rich in magnesium, like almonds, walnuts and bananas, it helps relax muscles and mind, preparing the body for sleep.
Fruits and vegetables
Some fruits are true allies of rest. The kiwirich in antioxidants, improves the quantity and quality of sleep, while dates and sour cherries provide natural melatonin, promoting sleep and stabilizing blood sugar levels. The bananasthanks to potassium, magnesium and tryptophan, relax the mind and prepare the body for rest. Small combinations, like raspberries with fresh cheesecombine tryptophan and melatonin for an even more powerful effect. A 2021 study coordinated by Erica Jansen in over 1,000 young adults has shown that those who increase their consumption of fruit and vegetables reduce the symptoms of insomnia over three monthsit takes less time to fall asleep and sleeps better.
Proteins, dairy products and other foods
The almonds and the nuts combine magnesium and melatonin, while the turkeythanks to tryptophan and proteins, it is perfect as an evening snack. The fatty fish – salmon, mackerel and trout – stimulates the production of melatonin thanks to vitamin B6. THE classic dairy productslike milk, combine tryptophan and calcium, and the egg they cover approximately 30% of the daily need for tryptophan. The chamomile teawith the antioxidant apigenin, reduces anxiety and stress, inducing pleasant drowsiness. THE mushrooms – cremini, portobello or champignon – provide small quantities of tryptophan, completing the “sleep-friendly” menu.
Meal times matter
Not just what we eat, but even when we do this it affects sleep. Eating dinner too late can disturb rest, cause reflux and alter blood pressure and blood sugar levels at night. A study published in AHA Journals shows that stopping to eat at least three hours before bedtime helps synchronize circadian rhythms and improve cardiometabolic well-being.
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