Sleep, as we know, is important. In fact, lack of sleep is associated with an increased risk of metabolic syndrome and a considerable increase in cortisol, the main stress hormone.
Put simply, not sleeping makes you fat.

Increases blood sugar, reducing the body’s response to insulin action.
Increases cholesterol and blood pressure, promotes the accumulation of fat and swelling of the belly. And it tells you a chronic insomniac who has tried them all.

There are foods that do not make you sleep , and instead there are foods that facilitate sleep without the need for special supplements or drugs. This although I always recommend some magnesium gluconate or citrate before going to bed, to promote muscle relaxation.

We see those foods that we don’t have to eat for dinner (and preferably not even in the afternoon) if we want to ensure a good night’s sleep. It goes without saying that to promote a good sleep it is necessary to avoid caffeine and any exciting substance, such as ginseng, guarana, dark chocolate, tea, etc. from the second part of the day. Alcohol is also not a good friend: it can initially make you drowsy (also due to liver fatigue), but causes frequent nocturnal awakenings.
Those who supplement with B vitamins should do it in the morning and never in the evening : one of the side effects of these vitamins is in fact excitability, because they act on various metabolic functions

Furthermore, it is always better to avoid those foods that are difficult to digest at dinner : foods that cause intestinal fermentation, foods that are too rich in iron (red meat), meals that are generally too abundant and too high in fat.

Drinking too much fluids also causes excessive strain on the kidneys, resulting in waking up to go pee.

In particular, we must beware of these foods.

FOODS THAT DON’T MAKE YOU SLEEP

1. Foods too rich in simple sugars: to be avoided, because excess sugar causes euphoria. Always better to choose between complex carbohydrates (bread, pasta, rice, potatoes) and low glycemic index (oats, rye, barley, quinoa, buckwheat, amaranth, sweet potatoes, basmati rice, brown rice) or low-sugar fruit (kiwi, pineapple, red fruits). We avoid combining even more foods containing carbohydrates.
   If we eat fruit, we avoid overdoing it with bread or potatoes. Carbohydrates at dinner are essential to ensure a good night’s sleep. They reduce the work of the adrenals, lowering stress, and promote the synthesis of tryptophan .
2. Foods too rich in fat or iron: in both cases they are difficult to digest in the evening. Skimmed dairy products (cottage cheese, ricotta, light mozzarella, quark, primosale) are preferable to very fat cheeses (fontina, brie). It is better to prefer white meat to red meat. Before going to bed, a small cup of warm or warm skim milk with a hint of honey and a hint of salt (I know, you’d never get there) has an immediate anti-stress effect.
3. Spicy foods: capsaicin stimulates the metabolism, alternating the body temperature. As a result, we definitely feel “turned on”. Spicy foods with chili or paprika should be avoided at dinner.
4. Vegetable Soups and Lettuce Salad: Both are healthy dishes, but beware. In the first case, water retention increases, the kidneys are stressed, and when we finally have to go to the bathroom it will happen after hours. Instead, half a cup of bone broth works much more (broth in which the bones with a few vegetables and herbs should be boiled for 6-7 hours, then skimmed or filtered). This broth, rich in glycine, is more digestible than meat broth, and promotes sleep precisely because glycine acts on the nervous system and has a sedative effect. Lettuce, especially iceberg lettuce, on the other hand is indigestible in the evening.