Sleep hygiene and dietary habits for better rest

Maintaining healthy sleep habits involves managing both environment and diet, particularly during hot summer months. Experts suggest that falling asleep on a sofa may be more than just physical exhaustion; it can be linked to accumulated stress, difficulty disconnecting from daily responsibilities, or a subconscious search for emotional comfort and relaxation.

To improve sleep quality, nutritionist Natalia Galán recommends eating lighter, water-rich foods such as tomatoes or zucchini, and consuming nutrients like magnesium and tryptophan found in bananas and nuts. It is advised to eat dinner earlier, leaving at least two hours before bedtime, and to avoid heavy, fried, spicy, or sugary foods that can hinder digestion or increase heat sensation.

Additionally, maintaining hydration throughout the day is crucial to avoid excessive water intake right before bed, which can cause nighttime awakenings. Avoiding caffeine and alcohol is also recommended, as alcohol can lead to fragmented sleep and dehydration. These habits are especially vital for older adults, who may experience increased irritability and balance issues due to poor rest.