What dietary practices promote sleep? What foods should you eat before sleeping? And how to sleep better and recover better thanks to food? As you will see, some simple rules can significantly improve the quality of your sleep.
If you’re wondering how to sleep better through diet, these 10 food hygiene rules will interest you. By trying to respect them as often as possible, you will give yourself the means to fall asleep peacefully and sleep soundly!
10 rules for how to sleep better
- We always take the time to masticate and eat in peace.
- Choose digestible foods. For example, we avoid dishes that are too spicy which are poorly digested or cabbage because they ferment in the stomach and cause bloating.
- We make sure to include at dinner foods containing tryptophan (which helps with falling asleep and the production of serotonin). And yes, you should always watch what you are going to eat before sleeping.
- We make sure that we have an adequate energy intake. We go eat light before bed : neither too much – excess can cause digestive problems – nor too little – cravings can lead to nocturnal awakenings.
- We take care to eat well before sleeping: we finish dinner at least 2 hours before bedtime to do not go to bed with stomach full, which can lead to gastric reflux and heartburn.
- We do not consume alcohol in the evening because it is poorly digested due to its metabolism and can degrade the quality of sleep.
- We avoid drinking too much (even water) before sleeping because it can induce an urge to urinate which can interrupt sleep.
- We take a hearty breakfast and well composed to start the day well.
- You compose your lunch based on proteins to stimulate the body and respect the rhythm of your activities.
- We quit the caffeine and exciting ones from 5 p.m.
The influence of coffee on sleep
Coffee contains caffeine of course, but also phenolic acids (antioxidant), potassiumfrom magnesiumfrom phosphorus… It’s very low in calories, about 2 calories per cup.
This beverage, synonymous with pleasure and conviviality, is as much criticized as it is acclaimed. We no longer know whether to ban it or favor it.
Many studies show the benefits of three cups of coffee a day against heart disease, diabetes and even certain cancers. But beware, coffee being a stimulant, do not abuse.
The state of health of the coffee drinker must be taken into account to determine the true consequences. Coffee can increase the risk of cardiovascular accidents if it is overconsumedbut especially if the person consuming the coffee is Overweightif she smokes or if she suffers from cholesterol or hypertension.
How to sleep better? No afternoon coffee
One thing seems to be unanimous in the scientific community: after a certain hour, coffee can have a detrimental effect on sleep. We find ourselves lying in bed, waiting for a sleep that does not come.
This is when caffeine interacts with denosine, a compound found in the brain, which slows nerve activity. Caffeine binds to adenosine receptors and prevents the individual from feeling tired. What to prepare for a beautiful insomnia.
A high consumption of coffee (especially in the evening) causes declines in sleep quality, which becomes both shallower and less restful. Some doctors advise against drinking coffee after 2 p.m. (the coffee that closes lunch) so as not to interfere with sleep.
So we can drink coffee, of course, but always with moderation. Especially if you have trouble sleeping!