Many recommend avoiding foods or beverages like caffeine before sleeping or reducing their consumption during the day, but in reality, there are many other causes and options that allow us to avoid insomnia. If you have ever had trouble falling asleep, it is important to know that around 30% of adults have a bad night from time to time, which prevents them from performing at their best the next day. And it is daytime performance that will determine whether the lack of sleep hours has turned into a problem (feelings of fatigue, irritability, tiredness). It doesn’t matter how many hours you sleep; what matters is how you feel the next day. There are people who sleep 4 hours but feel fine the next day. These people do not suffer from insomnia. Insomnia is not a disease but an indication that something is wrong. In half of the cases, the cause is psychological; depression, work stress, and relationship problems can lead to insomnia. Diet can affect sleep positively or negatively. Within the realm of diet, there is a series of foods that help us avoid insomnia and allow us to rest comfortably.

- Bread, pasta, potatoes, rice: These are rich in carbohydrates, which the body burns slowly. A dinner low in protein and high in carbohydrates can help prepare the body for sleep.
- Bananas, yogurt, and tuna provide tryptophan (an amino acid) that helps induce sleep. These foods can be included in dinner.
- Lean meat and skim milk provide vitamin B6. Low consumption of this vitamin is associated with insomnia.
- Salmon, sardines, and other fatty fish: are a good source of omega-3 fatty acids (which are easy to digest fats).
- Sunflower, flax, sesame, and pumpkin seeds provide omega-6 fatty acids, which have a direct effect on brain nerves and an indirect effect on neurotransmitters and other substances necessary to induce sleep.
- Red meat, fish, skinless chicken, cereals, lentils, and green leafy vegetables contain iron. When this mineral is below the necessary amount in our body, it can lead to insomnia.

Cooking Recipes Here are some cooking recipes to help avoid insomnia that contain some of the aforementioned foods. Take note. (we recommend clicking on the recipe title for more details) Banana Shake This delicious and healthy shake is the ideal way to start the day. Cucumber and Salmon Sandwiches I love inviting friends for tea and serving these cucumber sandwiches with smoked salmon. They taste delicious and are very easy to make. Yogurt and Raspberry Cream with Banana This delicious yogurt cream is like a Yogurt Panna Cotta. The recipe is very easy, but it needs to be refrigerated for at least 8 hours before serving, so it’s advisable to make it the day before. Yogurt Cups with Granola and Fruits These yogurt cups with granola and fruits are a healthy and delicious breakfast in under 15 minutes. Tuna Salad in Avocado Delicious tuna salad inside an avocado. A great recipe for before sleeping. Tuna Salad Very good nutritious, dietetic recipe and perfect for dinner. Seared Tuna Salad with Cherry Tomatoes This salad is very tasty, very filling, and very nutritious. I love serving it to guests as it is always a hit.