Food that helps a good sleep and rest.

A person’s health is noticeable, a person who sleeps well, is usually a person who eats well and has a balanced diet. 

Liliana Amaro-Sleep Coach presents us with a list of food that can be consumed before sleeping without affecting our sacred rest. It is recommended to eat between 1 hour to 30 minutes before going to sleep.


-Chicken cooked or roasted in a portion. 

-Fried salmon.

-Beef/pork 150g.

-Pasta, with cheese and sauce.

-Vegetable soup.

-Minestrone soup.

-Vegetable and legume creams.

-Tacos without much fat and inmoderación.

-Quesadillas fried in olive oil.

-Avoid chili! Or spicy stuff.


Most salads are very good for digestion, it is recommended that they contain few nuts to avoid gasses.


-Chamomile Tea

-Cinnamon Tea

-Mint Tea

-The teas if they must be Sweetened that is with honey (one tablespoon) 

-Glass of hot or warm milk


-Sweet desserts are not ideal, but if they are required, they are recommended.

-A rye or whole wheat bread with natural jam.

-Crackers with cheese and ate.

-Half sweet bread (whatever it is)

-A small plate of cereal

-Nuts combined with dried fruit and raisins.

About the author

Liliana Amaro

International Children Sleep Coach
(Breastfeeding Advisor, Child Massage Instructor, Baby Sign Language Instructor)

I’m Liliana Amaro the founder of Zzleep My Baby and certified as Child & Baby Sleep Consultant, Brisbane based; but currently servicing Internationally covering many regions in Australia, North and South America, Europe and Asia. Zzleep my baby was established to provide support to parents with newborn babies, infants, toddlers, twins and kids under 10 who struggle to sleep at night.

Born in México City, Mother of three Zelda, Inka and León. My journey as Baby Sleep Consultant began with the arrival of my first daughter Zelda, as a first-time mum was excited for her arrival, but of course never researched about infant sleep routines. When she was born, I dedicated myself to care for her day and night, without any experience or help got a general advice from the hospital and I began to wake up and feed my daughter every three hours even when she was asleep, I did this for months. My exhaustion and tiredness were extreme, as a result, Zelda got into the habit of waking several times during the night and as she grew up the night wakings were much more frequent, also it was not possible for her to sleep or resettle without being rocked or fed; more months passed, and I began to suffer extreme sleep deprivation. I used to work full time as an Architect, and it was extremely hard to keep my concentration and complete my tasks while being so tired.

One day sitting at my desk exhausted and almost in tears, I decided to end this situation. I researched for help finding a Sleep Consultant expert that since that moment changed my life forever. Whit her methodology I learned different sleep gentle techniques. We applied the most suited method and followed a sleep routine and plan as close as we could and in less than two weeks, we all were sleeping, Zelda learned to sleep on her own and self-settle.

In March 2015 I completed my certification by learning the techniques and methodologies created by the Coach that helped me, since then I have been fortunate to help several families in many parts of the world (Australia, Mexico, Nicaragua, Panama, Argentina, Holland, Switzerland, Spain, Lebanon etc.) with newborns, twins, babies, and children up to 5 years old sleep alone and throughout the night. Within the skills as a sleep consultant, we can help a baby to leave the pacifier, avoid continuous awakenings, resetting naps, sleep time without

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5 rounds of

  • 5 inch worms
  • 10 push ups
  • 10 squats
  • 30s – 1min plank
  • 30s – 1min bridge