Eat better to sleep better

What we eat throughout the day influences how we rest at night much more than we realize. Some foods contain essential nutrients that participate in the production of serotonin and melatonin, two substances that help regulate the natural sleep cycle and create that sense of calm we so often seek before bed. When we integrate these ingredients in a balanced way, we give the body clear signals that it's time to relax and prepare to regenerate.

For example, cherries, grapes, and walnuts are natural sources of melatonin and can be a simple ally for those who have trouble falling asleep. Foods rich in tryptophan, such as eggs, tofu, or turkey, help stimulate the production of serotonin, known to contribute to well-being and mood regulation. Magnesium, found in spinach, pumpkin seeds, avocados, and almonds, also plays an important role in muscle relaxation and tension reduction. Calcium, found in warm milk, yogurt, or even broccoli, works in conjunction with other minerals to help induce a state of natural drowsiness.

In the late afternoon and at dinner, prioritize light meals rich in these nutrients. You could, for example, include a salad with spinach, seeds, and fresh cheese, or end the day with a handful of nuts and a glass of warm milk. Small changes in your diet can make a difference in how you fall asleep and wake up. If you're unsure, try it for a few weeks and see how your body responds.