Tag: sleep

errors, solutions and foods that promote sleep – Italian Cuisine

Children's insomnia is a frequent problem. Here are the experts' tips for fighting restless sleep and nighttime awakenings and helping the little one fall asleep easily

Nocturnal or early awakenings, difficulty getting to sleep, and restless nights are a common problem in children. The data reveal it. According to the Italian Society of Preventive and Social Pediatrics (SIPPS) the problem affects one child out of 4. "The number increases in the first year of life due to the request for feedings also during the night", explains the pediatrician Leo Venturelli, SIPPS communication manager. The Italian Society of Preventive and Social Pediatrics has drawn up a series of recommendations to encourage the nocturnal rest of the children within Nutripiatto, a food education project aimed at children aged 4 to 12 years developed together with Nestlé, with the scientific supervision of the Campus Bio-Medico University of Rome. Among the most common causes of children's insomnia, experts point out, there is often poor nutrition. "The rhythm with which meals are taken, their composition and their schedule influence the quality of rest," comments the pediatrician Giuseppe Di Mauro, president of SIPPS. Sleep plays a key role in the development of the baby. In fact, many growth hormones are produced during the night's rest.

Insomnia babies

Making Children Sleep: Mistakes to Avoid

According to SIPPS recommendations, children after 5 pm should avoid consuming tea, chocolate, broccoli, broccoli, turnip greens and all aged cheeses. These foods contain tyramine, a substance that can hinder sleep and cause restlessness. Then pay attention to the proteins contained in meat and fish. They can have an exciting effect. The advice is to insert them for lunch. For dinner, however, it is better to focus on pasta, rice or cereals, with the addition of legumes. "Excess protein in the diet disturbs sleep because it stimulates thirst," explains pediatrician Leo Venturelli. "As a result, the child drinks more and urinates more often to get rid of urea, a protein waste product." Then pay attention to excess salt, both to that added in the soups and to that contained in the cheeses. The latter, according to experts, should be consumed in small quantities (5-10 g) and only as an alternative to other sources of protein. Vegetables passed in the jelly should also be consumed sparingly. In some cases, in fact, they can cause bloating and abdominal colic and, therefore, hamper rest.

Foods that promote sleep

To facilitate the night's rest of the children in the menu go-ahead to foods rich in tryptophan. This amino acid is a precursor of serotonin, the hormone that regulates sleep and mood and promotes relaxation. Whole grains (oats, rye, spelled, etc.), legumes (lentils, chickpeas, beans, etc.), yogurt, pine nuts, almonds are good sources. Yes also to foods rich in vitamin B6. Help the body to use tryptophan. So go ahead with milk, rice, barley and bananas. Potassium is also an excellent sleep ally. It is contained in good quantities in courgettes, apricots, carrots, plums, spinach, chicken and yogurt. Potatoes are also rich in this which, in addition to potassium, contain complex carbohydrates that facilitate the use of tryptophan.

Extra help: relaxing herbs

To facilitate the falling asleep of children who are more than one year old, good night herbsis. Chamomile, hawthorn, lemon balm, passionflower, linden, valerian and verbena are ideal for preparing infusions and herbal teas. They promote relaxation and facilitate rest.

help against spring sleep and exhaustion – Italian Cuisine


[Mandorle] "It's spring, wake up girls," he sang the famous song. And not surprisingly, because spring is the season of rebirth par excellence, with days getting longer, temperatures rising and the nature that flourishes.

Yet this "renaissance" is not as simple and painless as it may seem. According to the Life and Energy research: the biorhythms of the Italians – promoted byAlmond Board of California – despite the fact that in the spring the Italians claim to be more energetic, in the first days of this period the sense of could prevail fatigue and exhaustion, a consequence of winter sedentary life and a lack of attention to food.


It is the so-called 'Lethargy Syndrome', which identifies a state characterized by difficulty concentrating and low energy: the phenomenon – according to the Department of Neuroscience of the Fatebenefratelli Hospital in Milan – affects about 2 million inhabitants of the Bel Paese, and it is precisely here that almonds come into play, very important allies to gain new momentum.

A concentrate of natural goodness, vitamins and minerals, almonds (discover a very good recipe here) are rich in magnesium, which helps to reduce tiredness and exhaustion; they also boast a high content of riboflavin (B2) and are a source of niacin (B3), thiamine (B1) folate (B9) and zinc, elements that contribute to energy metabolism, maintenance of the skin as well as nails and hair.

A handful of almonds (23 almonds or 28g), contains 6 grams of energy vegetable protein and healthy fats, and provides 60% of the recommended daily dose of vitamin E, which helps protect cells from oxidative stress caused by pollution, UV rays, smoke and others environmental factors.


It is a delicious snack to stay full during the day, easily integrated into any balanced diet and much loved by celebrities such as Meghan Markle. The Duchess of Sussex recently revealed in an interview that almonds and almond butter are among her favorite snacks, both for their health benefits and for their role in the daily beauty routine.

And not by chance: easy to tease out of the house and to carry in your bag, they don't even have the annoying contraindication to fill it with crumbs … because just like a better friend, they don't play bad jokes at all!

Marianna Tognini
April 2019


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