Ok for the bowl of coffee in the morning and an espresso at the end of the meal at noon, but afterwards, it is better to limit its consumption. And that also applies to tea (theine) or cola-based sodas. The ultra-exciting caffeine they contain acts directly on the nervous system. In addition, by increasing the heart rate, blood pressure…, it can keep you awake for several hours and cause nocturnal awakenings. Also beware of chocolate: the theobromine it contains has the same effects as caffeine if consumed in large quantities. Two squares a day max, that’s good. And at lunch with coffee, it’s better than after supper.
What are pro-sleep foods?
The starches, such as pasta, brown rice, potatoes, wholemeal bread, etc., are often described as sleep facilitators. Their complex sugars stimulate the secretion of insulin, which promotes the absorption of tryptophan (an amino acid) by the nervous system and its transformation into serotonin (the molecule that regulates the sleep-wake cycle). A ration of starches in the evening thus increases the phases of sleep slow, particularly restorative.
Moreover, the small glass of lukewarm milk which helps to find sleep is not a legend. Source of tryptophan, milk but also yogurts participate in the synthesis of serotonin, a neuromediator that regulates our mood and prepares us for sleep. A substance also present in eggs, coconut, turkey, chicken, chicken liver, nuts… As for herbal teas, they also have real relaxing properties. One hour before going to bed, pour boiling water over linden leaves, verbena, chamomile, passion flower, orange blossom or lemon balm, and leave to infuse for at least five minutes. Then, add a touch of linden honey before serving: honey allows good digestion of food and linden, a nervous sedative, promotes sleep.
Anti-fatigue aroma
To complete the effects of a pro-sleep diet, essential oils (EO) can be used in diffusion in the bedroom. Naturopath Anne-Laure Jaffrelo recommends peppermint essential oil (mental tonic, liver stimulant) or Scots pine essential oil (anti depression, immune system regulator). His anti-fatigue gesture? 1 drop of pine or fir EO to be massaged in the kidneys, where our adrenal glands are activated, regulating immune functions and useful in stress management.
