Estíbaliz García, nutritionist and nurse: "Sleeping better also depends on what we eat."

Poor sleep isn't always related to the mattress, stress, or screens. Sometimes, the real problem lies in what we put on our plates before bed. This is the opinion of Estíbaliz García , an integrative nutritionist and nurse, who shared in a viral video the most common mistakes she sees in her practice related to diet and sleep.

"People are obsessed with whether they eat fruit for dinner, but there are other, more serious mistakes," he warns. Among them, he highlights two equally harmful extremes : going to bed with a full stomach or a completely empty one. According to García , a slow digestion can delay sleep and make it more fragmented, while hunger can cause nighttime awakenings that often end in an uncontrolled raid on the fridge.

Dinner time also matters . Although today's busy lifestyles make it difficult, García advises avoiding late dinners : "When the sun goes down, our digestive system prepares for rest , not digestion." Therefore, she suggests taking advantage of the long summer days to have dinner earlier, when there's still some natural light.

Foods that are harmful to sleep

Regarding specific foods that can disrupt sleep, she points directly to ultra-processed foods and simple sugars . "It's very common for people to say they've gone out for a hamburger or pizza and then sleep worse," she comments. The same goes for raw vegetables or dishes high in fiber , especially if the person already has indigestion or a digestive condition .

Caffeine and other stimulants also deserve careful attention, even in their "caffeine-free" versions. The nutritionist recommends avoiding coffee , tea , or hot chocolate after 5 p.m .: "Yes, chocolate can also affect sleep; even decaf coffee could do so if you're very sensitive."

Another myth she debunks is the one about wine before bed . Although many people claim that a glass after dinner helps them fall asleep , García insists: "It makes you sleepy at first, but it will disrupt your rest later."

Finally, she mentions less visible but equally important nutritional deficiencies . "A deficiency in magnesium or vitamin D can affect sleep ," she explains, recommending paying attention to these nutrients if insomnia becomes common.

With her clear and direct approach , this expert leaves a message that goes beyond the simple "light dinner": what we eat, how we eat it and what time we do it can make the difference between a restful night and one of tossing and turning.