Aurelio Rojas, cardiologist: “If you eat a bowl of kefir with blueberries before bed, you will achieve a more stable sleep”
The expert has recommended a series of foods that help achieve more restful sleep and has revealed those that hinder it.
There are nights when falling asleep feels like a task worthy of Hercules himself, perhaps somewhere between slaying the Hydra of Lerna and capturing the Cretan Bull. Even more frustrating is that, after finally drifting off and sleeping for several hours, one can wake up feeling unrefreshed. This is precisely the problem Aurelio Rojas, a cardiologist and content creator, aims to solve. With a few decisive dietary tips, he believes dinner can become a gateway to a dreamlike universe of harmony and rest.
“There are fruits that are particularly recommended at night because they help avoid disrupting glucose and insulin levels while improving rest, which is crucial for heart health,” he explains, highlighting the kiwi first: “It’s rich in vitamin C, contains significant amounts of serotonin precursors, and has a very low glycemic index. Clinical studies have linked it to better sleep onset and quality, as well as improvements to the immune system and gut microbiota.”
Kiwi isn’t the only option. “Red berries, such as blueberries, are also excellent because they are rich in polyphenols and have an anti-inflammatory effect that protects the heart,” he adds, emphasising that “they don’t cause glucose spikes or activate the nervous system at night.” Another great choice is the apple—preferably unpeeled and washed: “It provides pectin, a soluble fiber that slows digestion and improves satiety without interfering with sleep. You’ll rest better and wake up feeling less hungry.”
On the other hand, Rojas recommends limiting “fruits with high sugar content,” such as grapes, bananas, pineapple, or mango. “They may help you fall asleep, but they can fragment your rest. That’s why, even after sleeping, you wake up exhausted. Over time, this also takes a toll on heart health.”
Instead, he suggests pairing fruit with kefir, which “provides protein and fat that slow the absorption of sugar from fruit, improve the nighttime glycemic response, and deliver probiotics that support the gut-brain axis. This can help stabilise sleep, especially for those who wake during the night.”
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He summarises his advice with a simple suggestion: “Have a small bowl of kefir with kiwi or blueberries, walnuts, or flax seeds. If you’re lactose intolerant, try a lactose-free natural yogurt.” And then, sleep follows—not the weary sleep of Hercules, but a truly restorative one.
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