The perfect bedtime snack: 6 foods to help you diet and sleep better

What can help you fall asleep more easily? It's sleep essential for body regeneration, mental health and general efficiency throughout the day. Not enough sleep it can lead to weight gain, reduced resistance to disease, and poorer mental acuity.

There are several factors to consider when planning a balanced diet that supports both a healthy weight and good sleep. They are key nutrients, which help the body to relax and prepare for sleep, while providing a long-lasting feeling of satiety to avoid late-night snacking that can hinder our nutritional goals.

These nutrients include: melatonin, tryptophan, magnesium and potassium, which are found in various foods and play an important role in regulating our sleep cycle and metabolism.

In addition, it is important to we avoid foods that can negatively affect our sleep, such as caffeine, alcohol and heavy, fatty foods.

How can you fall asleep more easily? By including these foods in your daily routine, you will take an important step towards better health and well-being.

Walnuts

Walnuts are rich in melatonin, a hormone that regulates the sleep cycle. In addition, they contain healthy fats, proteins and fibers, which help to make you feel full, which is useful for weight loss. They are also rich in omega-3 fatty acids, which have anti-inflammatory properties and can improve sleep quality.

• Add a handful of walnuts to your dinner salad.
• Enjoy them as a bedtime snack.

Bananas

Bananas are an excellent source of potassium and magnesium, two minerals that help relax muscles and reduce stress, which contributes to better sleep. They also contain tryptophan, an amino acid that is converted in the body into serotonin and melatonin, hormones that regulate sleep.

• Eat a banana as an evening snack.
• Add sliced bananas to your morning smoothie.

Almond

Almonds are full of healthy fats, protein and fiber, which help you stay fuller for longer. They also contain magnesium, which is important for muscle relaxation and improving sleep quality. Research shows that eating almonds can help you fall asleep faster and reduce insomnia.

• Enjoy almonds as a snack during the day or before bed.
• Add them to yogurt or oatmeal.

Kiwis

Kiwi is a low-calorie fruit rich in vitamin C and K, and contains antioxidants and fiber that support gastrointestinal health and the immune system. Research has shown that eating kiwi fruit before bed can improve sleep quality, possibly due to its high antioxidant and serotonin content.

• Eat kiwifruit as part of your evening meal.
• Add sliced kiwis to a fruit salad or smoothie.

Greek yogurt

Greek yogurt is a great source of protein that helps you stay fuller for longer, which is helpful when dieting. In addition, it contains calcium, which plays a role in the production of melatonin. Calcium also helps relax muscles and reduce stress, which helps you sleep better.

• Enjoy Greek yogurt as an evening snack.
• Add fruit or honey for extra sweetness.

Turkey meat

Turkey meat is an excellent source of protein and is high in tryptophan, an amino acid that stimulates the production of serotonin and melatonin, hormones that regulate sleep. Due to its high protein content, turkey meat also helps with the feeling of satiety, which is useful for weight loss.

• Prepare a turkey steak for dinner.
• Add sliced turkey to salads or sandwiches.