In the evening, it is necessary to promote secretion of serotonin, which in turn will increase the synthesis of melatonin. For this, we consume a specific amino acid: tryptophan.
It is found in different foods (dairy products, eggs, meat, cereal products, legumes), knowing that the main thing is to associate it with the right nutrient so that it is captured in priority compared to other amino acids, because there are competitive amino acid assimilation mechanisms. In this case, the tryptophan must be associated with carbohydrates. Carbohydrates which will also allow the body to be nourished all night long if they are well chosen (with a low glycemic index).
What do we eat, in practice?
a vegetarian-type meal composed of legumes (lentils, dried beans, chickpeas, split peas …) or a soy product (soybean steak, tofu), associated with vegetables and a cereal product, semi-complete or complete of preferably, is optimal for preparing sleep.
“The combination of legumes, sources of tryptophan, and cereals products, carbohydrate sources, is particularly interesting in the evening, both in terms of digestibility and satiety as of neurotransmitters: thanks to carbohydrates, it promotes the production of serotonin and, by this means, of melatonin “, emphasizes Anthony Berthou, micronutritionist.
Conversely, animal protein at dinner increases digestion time. “And even if they are rich in tryptophan, it is the other amino acids that they contain in large quantities that will be captured in priority”, adds the micronutritionist.
Sleep is prepared from breakfast
Dinner is not the only important contribution for our sleep, because the regulation of our internal clock is done throughout the day.
“Sleep is getting ready from breakfast, by consuming foods precursors of dopamine, the arousal neurotransmitter “, explains Anthony Berthou. “This will promote the regulation of the circadian rhythm and therefore the quality of sleep.”
Dopamine being manufactured by our body from tyrosine, we introduce at breakfast a protein rich in tyrosine: egg, cheese, ham.
Well chosen, the 4 pm snack promotes the secretion of serotonin, neurotransmitter of relaxation and precursor of melatonin. At the snack, we therefore put on a carbohydrate food. “The body will thus secrete insulin, which makes it possible to divert amino acids normally competing for assimilation with tryptophan, the precursor of serotonin, towards the muscles. Tryptophan will thus be more available for the synthesis of serotonin”, adds the micronutritionist.
Take care to choose your sweet snack: avoid cookies and other sweet confectionery and favor fruits and oilseeds. “Nuts and almonds provide a little tryptophan, a precursor of serotonin, but also omega 3 and magnesium, also important for sleep “, specifies Anthony Berthou.
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