NUTS
Rich in melatonin, the sleep hormone.

«The prerequisite for a good sleep is good digestion» explains nutritionist Alfredo Vanotti, professor of Dietetics and Nutrition at the University of Milan and Bicocca.

Never go to bed on an empty stomach or with a stomach that is too full (especially offats, more elaborate to digest), because both situations make the falling asleep very difficult.

What are the foods that generally help you relax?

OATS

It is a cereal that strengthens the nervous system, as it contains minerals, vitamins and zinc.

It is a very useful food for those who are stressed by work.

«A good alternative can be a barley soup – Vanotti points out – because it is a particularly digestible cereal rich in silicon, vitamins B1 and E, very suitable for anxious subjects “.

LETTUCE

Rich in water, vitamins and minerals:

an excellent ally against constipation, thanks to its purifying function.

CABBAGE

It is a vegetable suitable for those with insomnia problems,

because it contains potassium, all vitamins and folic acid.

It has purifying and refreshing properties, but the nutritionist Alfredo Vanotti is keen to specify:

«Better not to overdo it, as it would risk getting too heavy; a difficult digestion is the enemy of good sleep».

FRUIT

Apricots, peaches, apples and bananas help to induce sleep.

In particular, the banana is a fruit rich in magnesium and potassium,

elements that help muscles and nerves to relax;

while the apple, easily digestible, is refreshing, diuretic it’s relaxing.

PLANTS AND SPICES

Basil, marjoram and oregano, normally used in cooking, have a soothing effect on our body.

HERBAL TEA

The most suitable are: chamomile, lemon balm, mallow, hawthorn.

What to avoid before going to bed?

Ingredients rich in sodium: curry, pepper, paprika, canned foods, chips, the pretzels; in essence, all those dishes in which cooking cube is used» declares Luigi Ferini Strambi, director of the sleep medicine center and full professor of neurology at Vita- University Health San Raffaele of Milan.

To avoid dried fruit: it is very energetic, therefore, excellent in the morning, but not for the evening.

«No problem for a glass of wine – explains Vanotti – better if red, because moderate consumption does not create any interference».

Finally, no to coffee, energy drinks and chocolate – they contain caffeine, which is a excitement of the nervous system, although tolerance is undoubtedly an issue subjective.