The tryptophan-rich dinner that helps you sleep like a baby after a full day at the pool

Insomnia is a major problem in the 21st century, affecting four million people in Spain to varying degrees. It directly impacts overall health, energy, and even the development of serious illnesses that could be prevented with a good night's sleep . In summer, with the hustle and bustle of vacations, days spent at the pool and beach, eating at odd hours, and so on, circadian rhythms can be disrupted even further.

Experts insist on maintaining proper sleep hygiene , which includes going to bed and getting up at the same time, avoiding excessive blue light from electronic devices several hours before bedtime, and eating an early, light dinner to ensure proper digestion and a restful night's sleep. In this regard, there are foods rich in tryptophan that make this easier. Which ones are they?

Foods rich in tryptophan help you rest

Dietitian Gema Cabañero, creator of the nutricosmetic brand '180 the concept', confirms that "a proper, light diet rich in tryptophan ( an essential amino acid obtained through food ) in the latter part of the day can be a very effective tool for helping you fall asleep."

And she adds: "There are foods that, due to their nutritional profile, promote the production of neurotransmitters like serotonin and hormones like melatonin, which are essential for regulating the sleep-wake cycle. The key is to choose options that provide tryptophan, magnesium, vitamin B6, and essential fatty acids , without overloading the digestive system."

What are the foods that contain tryptophan? Eggs, turkey, chicken, and white fish are all useful when combined with complex carbohydrates, which improve their absorption in the brain. Quinoa stands out in this regard, not only more palatable than rice for many, but also provides complete proteins and a good dose of magnesium .

Be careful not to overindulge in fats at night.

As for fats, they should be limited at night, as they slow digestion and make it difficult to sleep. "The exception is oily fish (salmon, mackerel) , rich in omega-3 fatty acids with anti-inflammatory effects that promote nervous system balance."

In addition to avoiding fats, a dinner that helps us rest should contain magnesium, a mineral found in pumpkin and sesame seeds (also rich in tryptophan), and in green leafy vegetables like chard and arugula. These vegetables "are also rich in vitamin B6, which is necessary for converting tryptophan into serotonin."

Do herbal teas help you rest at night? This is the ideal menu.

In the section on calming herbal infusions, Gema Cabañero explains that there are some highly recommended infusions. " Chamomile, for its calming effect on the digestive and nervous system , or valerian, with its mild sedative action, are great natural options to enhance the effects of foods with tryptophan. However, the last meal of the day should be taken between two and three hours before going to sleep."

The dietitian shares an example of what could be a perfect dinner menu for a natural sleep aid. "A pumpkin soup with toasted pumpkin seeds, or natural yogurt with walnuts and oats. A spinach salad with grilled chicken , a baked salmon fillet with vegetables and quinoa, or a spinach and onion omelet with vegetable cream, or boiled eggs stuffed with tuna and avocado."

Concluding with her dinner recommendations for sleeping like a baby, Cabañero adds that the much-talked-about ashwagandha "is a natural adaptogen that helps combat fatigue and stress and improve mood. It's a natural substance that regulates the hormonal system, balancing the body and helping it manage stress to promote rest."