We tell you what to eat to avoid insomnia. We review which are the foods that help you the most to sleep.
Although there can be many reasons that lead us to not being able to sleep properly, such as stress, physical illness, family problems, etc., the fact of including certain foods in our diet can help us sleep better.
Foods rich in tryptophan, magnesium, calcium and melatonin will be our best allies when going to bed.
What to eat to avoid insomnia
Apart from remembering which are the foods that will help us the most to sleep, it is worth remembering the importance of not abusing foods that contain exciting substances such as coffee, tea, caffeinated soft drinks or energy drinks that contain other energizing substances such as ginseng or taurine.
Foods rich in tryptophan
Tryptophan is an amino acid that plays an important role when it comes to falling asleep. We will find it in yogurt, bananas and tuna, recommended foods for dinner.
Foods rich in Omega-3 fatty acids
We must flee from saturated fats and trans fats, instead we must choose foods that contain easily digestible fatty acids such as fresh mackerel, salmon, sardines and, in general, grilled oily fish.
Iron rich foods
A low level of iron in the body can also cause insomnia, so we must maintain it at adequate levels by including red meat, white fish, skinless chicken, whole grains, lentils and green leafy vegetables in our diet.
Carbohydrates
The carbohydrates unrefined burn very slowly during sleep so favor it.
Vitamin B6
Vitamin B6 deficiency can also lead to insomnia, so if we find it difficult to sleep, we should not stop drinking cow's milk -even if it is skimmed- and lean meats.
Omega-6 fatty acids
They act directly on the nerves of the brain and indirectly on neurotransmitters and other substances necessary to fall asleep. We find them in sunflower, pumpkin, sesame and flax seeds.

People who are looking to lose weight need to create a calorie deficit for themselves this means that they consume less energy than they use. People who are looking to gain weight need to consume more calories than they use. There are many tools available to help a person work out their caloric needs and determine how many calories they need to consume each day to either gain or lose weight. A person could also speak to their healthcare provider or dietitian for guidance on how many calories they need.
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