{"id":15297,"date":"2026-01-25T16:54:55","date_gmt":"2026-01-25T16:54:55","guid":{"rendered":"https:\/\/areatestpedon.agenziawebluce.com\/asleep-or-awake-the-secrets-to-good-sleep\/"},"modified":"2026-04-07T17:01:42","modified_gmt":"2026-04-07T17:01:42","slug":"foods-that-help-with-sleep","status":"publish","type":"post","link":"https:\/\/areatestpedon.agenziawebluce.com\/en\/foods-that-help-with-sleep\/","title":{"rendered":"ASLEEP or AWAKE? The SECRETS to GOOD SLEEP"},"content":{"rendered":"\t\t
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Pollen is already in the air and the timid sun rays announce the imminence of the season we\u2019ve all been waiting for: a time of the year when nature awakens but there is also the need to restore the\u00a0balance of our sleep-wake cycle<\/strong>, as this is the period in which our body struggles to produce\u00a0melatonin<\/strong>, the hormone that manages sleep rhythm.1\u00a0<\/sup>The perfect mood and setting for\u00a0World Sleep Day<\/strong><\/a>\u00a0on March 18, celebrated every year to promote awareness and the importance of\u00a0quality sleep<\/strong>.<\/p>\n

Speaking of sleep\u2026 did you know that the secret to good sleep can be found in the\u00a0right nutrition<\/strong>? And that a diet rich in\u00a0grains<\/strong><\/a>\u00a0and\u00a0<\/strong>pulses<\/strong><\/a>\u00a0makes it easier to sleep well and, consequently, be more energised during the day?<\/p>\n

Let\u2019s find out how these foods can\u00a0promote quality sleep<\/strong>\u00a0in both children and adults and why we should never leave them out of our diet this season.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Sleep and food: nutritionist guidelines<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Essential to life, sleep occupies about a third of our life and is necessary for both physical recovery and mental well-being, more so in childhood. However, some people suffer from\u00a0light and poor quality sleep<\/strong>: a process that in the long run, apart from compromising daily activities, can cause serious damage to health.<\/p>\n

Although the\u00a0causes of insomnia<\/strong>\u00a0are many, experts agree that, in addition to adhering to certain behavioural norms, to promote proper sleep hygiene it is crucial to follow some\u00a0nutritional advice<\/strong>, as a direct correlation between certain foods, sleeping times and average sleep duration has been shown2<\/sup>.\u00a0<\/strong><\/p>\n

THE FOODS THAT HELP YOU SLEEP WELL<\/strong>3<\/strong><\/sup><\/span><\/p>\n

Avoiding abundant evening meals<\/strong>\u00a0and foods that require very long digestion times (such as those high in fat) and preferring simple and natural cooking methods\u00a0without the addition of preservatives<\/strong>\u00a0are among the general suggestions.<\/p>\n

As for\u00a0foods that aid quality sleep<\/strong>\u00a0and that should never be missing on our table, nutritionists recommend that:<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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we choose bread, pasta, rice, spelt, oats\u00a0<\/strong>and other types of\u00a0complex carbohydrates<\/strong>, favouring whole grains for their\u00a0magnesium\u00a0<\/strong>Numerous scientific studies confirm how a daily supplementation of this mineral can have a beneficial effect in the management of sleep disorders;4<\/sup><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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we eat pulses<\/strong>, including beans, lentils, fava beans and soybeans,\u00a02 to 4 times<\/strong>\u00a0a week: get tasty and super healthy dishes when you\u00a0combine them with grains<\/strong><\/a>. A winning match that helps us manage our energy during the day while promoting deep and restorative sleep at night.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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FOODS THAT HELP CHILDREN SLEEP WELL<\/strong>5<\/strong><\/sup><\/span><\/p>\n

According to\u00a0SIPPS<\/strong><\/a>, the\u00a0Italian Society for Preventive and Social Paediatrics<\/strong>, 35-40% of children suffer from sleep-related problems during growth and, even at that age, nutritionists agree that\u00a0good rest is closely related to nutrition<\/strong>.<\/p>\n

Here are some food suggestions for parents as part of the\u00a0Progetto Nutripiatto<\/strong><\/a>:<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Proteins from meat and fish can have a stimulant effect on children: it is therefore better to eat them for lunch and choose pasta, rice<\/strong>\u00a0and\u00a0grains, with the addition of pulses<\/strong>\u00a0before bedtime as they are lighter and easier to digest;<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Tryptophan also aids good sleep<\/strong>: the amino acid precursor of serotonin, the hormone that promotes tranquillity, is contained in milk, yogurt,\u00a0rice, barley, pulses<\/strong>, almonds and pine nuts;<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Do not underestimate vitamin B6,<\/strong>\u00a0which allows the secretion of\u00a0melatonin<\/strong>6: therefore add milk,\u00a0rice, barley<\/strong>, white meats and bananas to your diet.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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At\u00a0Pedon\u00a0<\/strong>we know how difficult it is to guarantee a\u00a0healthy and balanced diet\u00a0<\/strong>to the whole family by choosing foods that promote quality sleep for children and teenagers in our busy and frenetic lives. This is where\u00a0I pronti<\/strong><\/a>\u00a0come to the rescue, our line of\u00a0pulses and grains<\/strong>\u00a0without preservatives made with 100% natural ingredients that, in addition to being\u00a0tasty and healthy<\/strong>, lend themselves to be prepared as a complete dish for a nutritious but easily digestible dinner, ready in a flash as there is\u00a0no need for cooking.<\/strong>\u00a0In addition to\u00a0Pulses<\/strong>, perfect for salads, soups and side dishes (such as\u00a0Chickpeas, Mixed Legumes and Lentils<\/em>) and\u00a0Grains\u00a0<\/strong>as tantalising alternatives to pasta and rice (Spelt, Bulgur and Quinoa, 7 Grains<\/em>), we can also choose a delicious\u00a0Mix of Pulses and Grains\u00a0<\/strong>(such as\u00a0Chickpeas and Wholemeal Spelt\u00a0<\/em>and\u00a0Lentils and Ancient Grains<\/em>) or the more recent\u00a0Mix with Vegetables<\/strong>, which come in a nice green pack (Quinoa and Peas with corn and carrots\u00a0<\/em>and<\/strong>\u00a0Spelt and Beans with peas and carrots<\/em>).<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Bibliography<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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  1. \u201cAprile dolce dormire. Curiosit\u00e0 sul riposo in primavera\u201d, Farbed \u2013 Medicina innovativa e sistemi di riposo,\u00a0\u00a0Source<\/em>\u00a0farbed.it<\/a><\/li>\n
  2. \u201cDisturbi del sonno. Cosa mangiare per favorire il sonno\u201d My personal Trainer.it \u2013 Dott.ssa Laura Diana Biologa Nutrizionista,\u00a0Source<\/em>\u00a0my-personaltrainer.it<\/a><\/li>\n
  3. \u00a0<\/em>\u201cAlimentazione per insonnia: i cibi che conciliano il sonno\u201d Educazione Nutrizionale Grana Padano (Progetto di divulgazione dell\u2019alimentazione equilibrata del Consorzio di tutela del Formaggio DOP) \u2013 Dott.ssa Laura Iorio Medico specializzato in Scienze dell\u2019Alimentazione,\u00a0Source<\/em>\u00a0educazionenutrizionale.granapadano.it<\/a><\/li>\n
  4. \u201cDisturbi del sonno: perch\u00e9 il magnesio pu\u00f2 aiutarci a dormire meglio\u201d Pharmanutra-Ricerca e innovazione per il benessere, Abbasi B, et al. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial,<\/em>\u00a0Source<\/em>\u00a0pharmanutra.it<\/a><\/li>\n
  5. \u201cCereali, legumi e tisane favoriscono il sonno nei bambini\u201d DottNet \u2013 Piattaforma multimediale di informazione scientifica dedicata a medici, farmacisti e operatori sanitari, Dott. Giuseppe Di Mauro Presidente SIPPS (Societ\u00e0 Italiana di Pediatria Preventiva e Sociale)\u00a0Source<\/em>\u00a0dottnet.it<\/a><\/li>\n
  6. \u201cVitamina B6: i benefici\u201d Macrolibrarsi Alternativa naturale \u2013 Dott.ssa Romina Rossi Giornalista e Naturopata,\u00a0Source<\/em>\u00a0macrolibrarsi.it<\/a><\/li>\n<\/ol>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Pollen is already in the air and the timid sun rays announce the imminence of the season we\u2019ve all been waiting for: a time of the year when nature awakens but there is also the need to restore the\u00a0balance of our sleep-wake cycle, as this is the period in which our body struggles to produce\u00a0melatonin, […]<\/p>\n","protected":false},"author":1,"featured_media":15296,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[109],"tags":[],"class_list":["post-15297","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-how-we-win-you-over-every-day"],"acf":[],"_links":{"self":[{"href":"https:\/\/areatestpedon.agenziawebluce.com\/en\/wp-json\/wp\/v2\/posts\/15297","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/areatestpedon.agenziawebluce.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/areatestpedon.agenziawebluce.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/areatestpedon.agenziawebluce.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/areatestpedon.agenziawebluce.com\/en\/wp-json\/wp\/v2\/comments?post=15297"}],"version-history":[{"count":1,"href":"https:\/\/areatestpedon.agenziawebluce.com\/en\/wp-json\/wp\/v2\/posts\/15297\/revisions"}],"predecessor-version":[{"id":15298,"href":"https:\/\/areatestpedon.agenziawebluce.com\/en\/wp-json\/wp\/v2\/posts\/15297\/revisions\/15298"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/areatestpedon.agenziawebluce.com\/en\/wp-json\/wp\/v2\/media\/15296"}],"wp:attachment":[{"href":"https:\/\/areatestpedon.agenziawebluce.com\/en\/wp-json\/wp\/v2\/media?parent=15297"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/areatestpedon.agenziawebluce.com\/en\/wp-json\/wp\/v2\/categories?post=15297"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/areatestpedon.agenziawebluce.com\/en\/wp-json\/wp\/v2\/tags?post=15297"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}