Holiday meals, galette des rois… At the start of the year, you are prone to acid reflux and heartburn. These small digestive problems associated with back-to-school stress contribute to disrupting your sleep.
If a balanced diet helps to preserve the health of body and mind, it also plays an important role in the quality of sleep. A light diet promotes rapid falling asleep, and guarantees peaceful rest. It also avoids the development of gastric reflux, which is accentuated when lying down.
Moreover, the body more easily stores the ingredients ingested in the evening, because sleep consumes little energy. To avoid gaining weight, it is then necessary to carefully select the foods that make up the dinner.
A few simple recommendations promote good quality sleep. It is advisable to:
- eat around two hours before bed ;
- eat lightly but consistent, by incorporating starchy foods, including legumes;
- favor foods containing tryptophanan amino acid that allows the brain to produce serotonin, essential for promoting sleep;
- avoid stimulantssuch as coffee or tea, after 4 p.m.;
- do not eat foods that are too fattybecause their difficult digestion interrupts sleep cycles;
- avoid drinking alcohol, which relaxes muscle tone. This disrupts sleep and promotes specific respiratory problems, such as snoring and sleep apnea.
In addition to these general tips, it is interesting to encourage the consumption of foods that make it easier to fall asleep and sleep.
Sources:
- What foods to avoid at night?Vulgaris Medical, 03/13/2018
- Sleep and dietNational Institute of Sleep and Vigilance
- The mediating role of sleep in the fish consumption – cognitive functioning relationship: a cohort studyScientific Report, 2017
