The diet can greatly influence the rest that we can get and therefore it is necessary to know which are the foods that we need to incorporate and which are better to avoid, especially at dinner, so that our rest is not affected.

Having good eating habits, leading a healthy life full of daily exercise and resting correctly helps to improve our quality of life. Knowing how and why you should take care of yourself every day is of the utmost importance. It is essential to have healthy habits, since apart from feeling better about yourself, this helps to avoid the risk of diseases.

Diet affects our rest

According to studies, there are relaxing foods that can help you improve your rest and comfort, so the diet you follow can greatly affect your sleep. You should definitely avoid dinners in large quantities or with excess fat, drinks such as coffee or energy drinks or very sweet desserts with an abundance of sugar. Especially since we have already shared what the negative consequences of excessive consumption of white sugar can be.

Recommended foods to get a better sleep

On the other hand, to have a better rest you should try to consume foods that provide your body with relaxing substances such as calcium, which is present in milk, although it is recommended to consume low-fat milk, vitamins B1 and B6 that are located in wheat germ and relaxing drinks such as infusions and teas, such as cinnamon, chamomile, valerian, linden and lemon balm, among other infusions with relaxing functions. Finally, you should also consume nuts and whole grain products with great frequency since you will get magnesium from them.

Dinner should not be loaded

Your dinners should consist of foods of plant origin so that this helps your body maintain a constant glucose level that decreases throughout the night. The right foods for this are fruits, vegetables, for example a salad of lettuce, avocado, carrots and olives would be recommended, or a vegetable soup for the winter, a plate of brown rice or a vegetable pudding.

Menu to get a better rest

Plant-based foods that are flatulent are excepted because they have a tendency to cause stomach pain or discomfort at night. It is not advisable to eat foods such as cauliflower, broccoli, bell pepper, cucumber or onions before going to bed. If you want to avoid waking up at night, also avoid diuretic substances such as celery, chard, zucchini or tomatoes .

Hummus with vegetables

Chickpeas in hummus are packed with vitamin B6, a necessary component in the production of melatonin , which helps control the sleep-wake cycle. Ideal to accompany raw vegetables such as cucumber, broccoli and carrots to keep calories low and provide complex carbohydrates that also help to achieve sound sleep.

Oatmeal with banana and almond butter

This is a comfort food with a great supply of magnesium. And that’s good as this mineral helps the brain regulate sleep. Oatmeal also provides complex carbohydrates while bananas provide potassium, a natural muscle relaxant . Almonds are another good source of magnesium that helps induce sleep. For its preparation you should prepare half a cup of oatmeal with a tablespoon of almond butter and half a banana, with a contribution of around 230 calories, more than enough for a night snack to get a good rest.

Apple compote with cinnamon and raisins

We can consider this snack as apple pie to help you sleep better. The rapid rise in glucose levels produced by sweet foods reduces orexin, which is a neurotransmitter that triggers the brain to wake up and want to get more food. Research has shown that lower orexin levels can contribute to drowsiness and inactivity, which is the first step to getting a good night’s sleep. So you can try this delicious sweet dish that is very easy to prepare, for this we will need these ingredients:

  • 3 apples
  • 300 ml of water
  • a handful of raisins
  • 1 cinnamon stick
  • Natural sweetener of choice

Its preparation is very simple, you just have to cook the 3 apples in hot water and then add the other ingredients. In the case of adding some type of sweetener, it is recommended that it be natural, such as stevia or muscovado sugar, and this must be added during the cooking of the apples. For more information you can consult the 10 alternative natural sweeteners white sugar.

Cherry and pistachio rice pudding

Eating a delicious rice pudding is a direct entry into the world of dreams, but you should eat it well before going to bed and prepare it in a proper (healthy) way. One study found that people who ate rice pudding four hours before going to bed were able to fall asleep twice as fast as those who ate a low-glycemic meal. Mixing the production of melatonin provided by cherries and pistachios and vitamin B6 with rice pudding will ensure a good rest.


Complex carbohydrates prime your brain to absorb tryptophan. Plus, potatoes are packed with potassium, a natural muscle relaxant. If you prefer, you can add cinnamon and nutmeg to your sweet potato fries. Check here how to prepare delicious sweet potato fries with spices, ideal for reducing diets.

More tips to get a better rest

If your goal is to get a good night’s sleep and relax at night so that the next day you’re cool and calm, take the tips above seriously to help you get to sleep and rest.

You can also choose to learn to sleep in the correct positions to avoid bad rest and for the body to make the most of the hours of sleep.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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