Samanta, sleep doctor: "The nutrients we absorb during the day influence the quality of our sleep at night."

There are many well-known basic rules for getting quality sleep these days , such as keeping a regular schedule, staying away from screens before bed, and getting the recommended seven or eight hours of rest . However, in recent years, insomnia rates have increased both in Spain and other countries. For otolaryngologist and sleep medicine specialist Samanta Dall'Agnese , with 18 years of experience and founder of the Sleep Skool community, the forgotten key lies in diet. She emphasizes that what we eat affects the brain, gut, and circadian system , directly influencing the quality of our night's rest.

Dall'Agnese emphasizes that certain foods help maintain concentration , others bring serenity, and some promote falling and staying asleep. In her case, she takes special care with what she eats for snacks, choosing light options like fruit, seeds, or nuts. Among her favorites, she mentions watermelon , for its high water and lycopene content; grapefruit , rich in fiber and carotenoids ; and pistachios , a natural source of melatonin and healthy fats. She also includes small doses of dark chocolate , always several hours in advance to avoid the effects of its caffeine.

Dinners that promote restful sleep

At the last meal of the day , the specialist seeks a gradual transition to rest . She usually combines protein with legumes and starts with tomato- based dishes, such as gazpacho in the summer. For dessert, she opts for kiwi or cherries , foods associated with deeper sleep . She also recommends leafy greens like spinach or chard, rich in magnesium, iron, and folate , which help regulate the circadian rhythm. She also suggests whole grains like quinoa or brown rice, whose complex carbohydrates promote tryptophan absorption.

Among animal proteins , turkey stands out for its tryptophan content and satiating effect, as long as it's consumed in moderation. Among the sweet options, sour cherries are a natural source of melatonin , while kiwis offer antioxidants and serotonin , elements that various studies link to faster and longer-lasting sleep. For Dall'Agnese, monitoring your evening and nighttime diet is just as essential as maintaining healthy sleep habits . In her opinion, diet can become an effective and natural tool for combating insomnia .