{"id":3830,"date":"2025-11-22T15:42:25","date_gmt":"2025-11-22T18:42:25","guid":{"rendered":"https:\/\/impactocastex.com.ar\/?p=3830"},"modified":"2025-11-22T15:42:25","modified_gmt":"2025-11-22T18:42:25","slug":"cuales-son-los-ocho-alimentos-que-podrian-ayudarte-a-dormir-mejor","status":"publish","type":"post","link":"https:\/\/impactocastex.com.ar\/?p=3830","title":{"rendered":"Cu\u00e1les son los ocho alimentos que podr\u00edan ayudarte a dormir mejor"},"content":{"rendered":"<p>Especialistas consultados por medios de referencia en salud se\u00f1alan que nutrientes como tript\u00f3fano, magnesio y calcio ayudan al organismo a prepararse para el descanso. Su incorporaci\u00f3n en peque\u00f1as porciones cerca de la hora de dormir <a href=\"https:\/\/www.lanacion.com.ar\/lifestyle\/en-las-redes\/como-funciona-el-mecanismo-que-hace-que-el-cerebro-se-desconecte-unos-segundos-cuando-estas-sin-nid21112025\/\" target=\"_self\" rel=\"\" title=\"https:\/\/www.lanacion.com.ar\/lifestyle\/en-las-redes\/como-funciona-el-mecanismo-que-hace-que-el-cerebro-se-desconecte-unos-segundos-cuando-estas-sin-nid21112025\/\">puede optimizar la transici\u00f3n hacia un sue\u00f1o profundo<\/a>.<\/p>\n<p>La relaci\u00f3n entre dieta y calidad del sue\u00f1o cobr\u00f3 protagonismo en las recomendaciones de m\u00e9dicos y nutricionistas. Voces como el psiquiatra del sue\u00f1o Alex Dimitriu y la especialista Kathleen Benson subrayan que la alimentaci\u00f3n incide de forma tangible en la noche: no existen soluciones instant\u00e1neas, pero elegir ciertos alimentos y moderar estimulantes aporta un beneficio real.<\/p>\n<h1>T\u00e9 de manzanilla <\/h1>\n<p>El primer alimento ser\u00eda el t\u00e9 de manzanilla: una taza alrededor de una hora antes de acostarse <b>puede ayudar a regular el ciclo del sue\u00f1o\u2013vigilia <\/b>y disminuir los despertares nocturnos, seg\u00fan gu\u00edas cl\u00ednicas divulgadas por instituciones acad\u00e9micas.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/resizer.glanacion.com\/resizer\/v2\/26WE3B4T4ZHPZPAOLWFRYATD6M.jpg?auth=c5d5241125c70df4b046f2a792c9feb1ba2725c2d5ea3b71338775aa5ec31a84&amp;smart=true&amp;width=5948&amp;height=4159\" alt=\"El t\u00e9 de manzanilla ayuda a relajar el cuerpo antes de irse a dormir y evita los molestos despertares nocturnos (imagen ilustrativa)\" height=\"4159\" width=\"5948\" \/><\/p>\n<h1>Galletas o tostadas <\/h1>\n<p>En paralelo, los cereales integrales (galletas o tostadas) combinados con grasas saludables ofrecen carbohidratos complejos que estabilizan la glucemia nocturna y <b>evitan bajones que fragmentan el sue\u00f1o<\/b>; es un tentempi\u00e9 simple y de f\u00e1cil tolerancia.<\/p>\n<h1>Kiwi <\/h1>\n<p>Entre las frutas, <a href=\"https:\/\/www.lanacion.com.ar\/lifestyle\/comprobado-por-la-ciencia-el-kiwi-mejora-la-digestion-y-combate-el-estrenimiento-cronico-nid18102025\/\" target=\"_self\" rel=\"\" title=\"https:\/\/www.lanacion.com.ar\/lifestyle\/comprobado-por-la-ciencia-el-kiwi-mejora-la-digestion-y-combate-el-estrenimiento-cronico-nid18102025\/\">el kiwi se destaca por ensayos cl\u00ednicos que respaldan su consumo<\/a> (dos piezas, una hora antes de dormir) para <b>facilitar tanto el inicio como la duraci\u00f3n del sue\u00f1o<\/b>; su perfil integra melatonina, antioxidantes y \u00e1cido f\u00f3lico, con evidencia en consolidaci\u00f3n.<\/p>\n<h1>Semillas de calabaza <\/h1>\n<p>Las semillas de calabaza aportan magnesio, zinc y tript\u00f3fano; a\u00f1adidas a yogur o batidos nocturnos favorecen la relajaci\u00f3n muscular y pueden disminuir la inquietud durante la noche, se\u00f1alan las fuentes consultadas.<\/p>\n<h1>Salm\u00f3n o trucha <\/h1>\n<p>El pescado graso (como salm\u00f3n o trucha) suma vitamina D y <a href=\"https:\/\/www.lanacion.com.ar\/lifestyle\/cuidado-cuerpo-belleza\/el-supernutriente-que-protege-el-corazon-y-mejora-el-sueno-por-que-lo-recomiendan-los-especialistas-nid17112025\/\" target=\"_self\" rel=\"\" title=\"https:\/\/www.lanacion.com.ar\/lifestyle\/cuidado-cuerpo-belleza\/el-supernutriente-que-protege-el-corazon-y-mejora-el-sueno-por-que-lo-recomiendan-los-especialistas-nid17112025\/\">Omega-3<\/a>, nutrientes vinculados a patrones de sue\u00f1o saludables por su rol en la regulaci\u00f3n de la serotonina. Su presencia regular en la dieta tambi\u00e9n aporta beneficios cardiovasculares.<\/p>\n<h1>Avena, bananas y almendras<\/h1>\n<p>Las bananas <b>aportan magnesio, potasio y tript\u00f3fano;<\/b> tomada con una porci\u00f3n peque\u00f1a de mantequilla de almendras potencia el efecto saciante y relajante. <b>A su vez, un pu\u00f1ado de almendras ofrece tript\u00f3fano,<\/b> magnesio y grasas saludables, suficiente para calmar el hambre sin pesadez. Por \u00faltimo, <b>la avena aporta magnesio, tript\u00f3fano y una peque\u00f1a cantidad de melatonina; <\/b>sus carbohidratos facilitan la entrada del tript\u00f3fano al cerebro, sobre todo si se combina con una fuente de prote\u00ednas ligera.<\/p>\n<p>Para maximizar resultados, los expertos recomiendan cuidar momento y porci\u00f3n: incorporar estos alimentos cerca de una hora antes de ir a la cama, moderar cantidades para evitar molestias digestivas y acompa\u00f1ar con higiene del sue\u00f1o (luces tenues, menos pantallas, limitar cafe\u00edna y alcohol).<b> Son ajustes sencillos que, en conjunto, mejoran la calidad del descanso.<\/b><\/p>\n<p><i><b>Por: Jaider Felipe Vargas Morales.<\/b><\/i><\/p>\n<p>\u200bInfusiones, frutas, semillas y cereales integrales son algunas de las comidas que pueden favorecer la relajaci\u00f3n, mejorando el descanso diario\u00a0\u00a0<\/p>","protected":false},"excerpt":{"rendered":"<p>Especialistas consultados por medios de referencia en salud se\u00f1alan que nutrientes como tript\u00f3fano, magnesio y&#8230;<\/p>\n","protected":false},"author":1,"featured_media":3831,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[89],"tags":[],"class_list":["post-3830","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nacionales"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Cu\u00e1les son los ocho alimentos que podr\u00edan ayudarte a dormir mejor -<\/title>\n<meta name=\"robots\" content=\"index, follow, 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