For a good night’s sleep, bananas, chocolate or hot milk are valuable allies.
- In France, insomnia would affect 15 to 20% of the population and 9% of French people would suffer from a severe form.
- In 2017, 16.9% of women suffered from chronic insomnia compared to 9.1% of men.
The solution to your insomnia may be hiding on your plate. Sleep is linked to melatonin: this hormone is produced by the body at the end of the day and throughout the night. The brain produces it thanks to a neurotransmitter, serotonin. For this, it needs tryptophan, an amino acid. The latter comes mainly from food: eating foods that contain a lot of it can help you fall asleep more easily. Here are a few.
The banana
It is sometimes called “natural sleep aid”. Banana is rich in tryptophan, potassium and minerals. Some insomnia can be linked to a magnesium deficiency, but bananas contain a lot of it. The other nutrients found in it also help with muscle relaxation and stress regulation.
A bowl of hot milk
Here’s Grandma’s remedy: drink a glass of warm milk before you go to bed. If it can help us sleep better, it is thanks to the high concentration of tryptophan. You can also add a spoonful of honey to it.
Infusion or herbal tea
Some people have trouble digesting milk. In this case, it is best to drink herbal teas or infusions before going to bed. Drinking hot water makes it easier to fall asleep. The National Institute of Sleep and Alertness explains that consuming a hot drink before bed helps “promote a drop in the internal temperature, by a heat exchange mechanism“, what “triggers sweating which will refresh the whole body“, falling asleep being linked to a slight drop in body temperature.
dark chocolate
A piece of dark chocolate before bed can help you fall asleep: this delicacy is rich in magnesium. According to a study published in 2016, this nutrient is a key element in the regulation of the biological clock. Throughout the day, the concentration of magnesium in our cells changes according to the circadian cycle. Adequate intake is essential for proper regulation of the sleep/wake rhythm.
Are there any products to avoid?
While diet can help you sleep better, it can also get in the way. For restful sleep, it is best to avoid eating too large a meal just before going to bed. This can make your digestion more difficult, and disrupt your sleep. Coffee, tea and alcohol should also be avoided a few hours before bedtime as they are exciting drinks. More generally, a balanced diet is important.
Good sleep also requires a healthy lifestyle: exercise is important, preferably not too late in the day. Finally, avoid screens at bedtime.