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 this also goes for 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 watch out for chocolate: the theobromine it contains has the same effects as caffeine if it is consumed in large quantities. Two squares per day maximum is good. And at lunch with coffee is better than after dinner.
What are the best sleep foods?
The starchy foods, such as pasta, brown rice, potatoes, wholemeal bread …, 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 cycle). A starch ration in the evening thus increases the phases of sleep slow, particularly restorative.
In addition, 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 neurotransmitter 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. An hour before going to bed, pour boiling water over the leaves of lime blossom, verbena, chamomile, passionflower, orange blossom or lemon balm, and let it steep for at least five minutes. Then, add a touch of lime blossom honey before serving: honey allows good digestion of food and lime, a nervous sedative, promotes sleep.
Anti-fatigue aroma
To complement the effects of a prosleep diet, you can use essential oils (EO) diffused in the bedroom. Naturopath Anne-Laure Jaffrelo recommends the essential oil of peppermint (mental tonic, stimulant of the liver) or that of Scots pine (anti-depression, regulator of the immune system). 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.
