Many recommend avoiding foods or drinks such as 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 every now and then, which prevents them from performing at their best the next day. And it is the performance during the day that will determine whether the lack of hours of sleep has turned into a problem (feeling 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 cause insomnia. Diet can affect sleep positively or negatively. In terms of diet, there are a series of foods that help us avoid insomnia and allow us to rest comfortably.

- Bread, pasta, potatoes, rice: they 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 blue fish: are a good source of omega-3 fatty acids (which are easily digestible fats).
- Sunflower, flax, sesame, and pumpkin seeds provide omega-6 fatty acids, which have a direct effect on the nerves of the brain, 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 cause insomnia.

Receitas de cozinha Aqui estão algumas receitas de cozinha para evitar o insônia e que contêm alguns dos alimentos mencionados anteriormente. Anote. (recomendamos que você clique no título da receita para ver mais detalhes) Batido de Banana Este delicioso e saudável batido é a maneira ideal de começar o dia. Sanduíches de Pepino e Salmão Adoro convidar amigas para um chá e servir esses sanduíches de pepino com salmão defumado. Eles são deliciosos e muito fáceis de fazer. Creme de Iogurte e Framboesa com Banana Este delicioso creme de iogurte é como uma Panna Cotta de Iogurte. A receita é muito fácil, mas é necessário refrigerar por pelo menos 8 horas antes de servir, portanto, é aconselhável fazer no dia anterior. Copes de Iogurte com Granola e Frutas Essas copas de iogurte com granola e frutas são um café da manhã saudável e delicioso em menos de 15 minutos. Salada de Atum em Abacate Deliciosa salada de atum dentro de um abacate. Uma ótima receita para antes de dormir. Salada de Atum Uma boa receita nutritiva, dietética e perfeita para o jantar. Salada de Atum Selado e Tomate Cereja Esta salada é muito saborosa, muito nutritiva e muito satisfatória. Adoro servir aos convidados, pois sempre agrada.