To fall asleep well, it is recommended to eat light, balanced meals at least two hours before bedtime.
- To sleep well, it is recommended to eat dinner two to three hours before going to bed.
- You should not eat too heavy but not too light, otherwise there is a risk of nighttime cravings.
- It is best to choose foods rich in tryptophan which stimulate the production of serotonin, essential for the secretion of melatonin, a hormone that helps you sleep.
In France, one in three people are affected by a sleep disorder according to the National Institute of Health and Medical Research (Inserm). What if the key was on their plate? Indeed, among the factors that influence the quality of sleep, diet is one of the most important.
Eat two hours before sleeping
First of all, according to the National Institute of Sleep and Vigilance (INSV), it is recommended to eat dinner two to three hours before going to bed. “Digestion causes an increase in body temperature, especially since the meal was heavy and rich in protein. However, a drop in internal temperature is an essential condition for sleep.”
It is also advisable not to eat large meals in the evening and therefore, if possible, not to skip lunch. But be careful, don’t deprive yourself either because nighttime cravings can also prevent you from sleeping.
What to eat in the evening? In reasonable quantities, you can certainly consume starchy foods. It is also advisable to consume slow sugars which allow “facilitate the production of serotonin [un neurotransmetteur] essential for the secretion of melatonin, a hormone which provides information to the body that it is night and that it is time to sleep, thus contributing to the control of rhythmicity“, explain INSV.
To sleep well, eating tryptophan is necessary
The production of serotonin also requires a supply of tryptophan, an amino acid that the body cannot produce. “For serotonin to be synthesized, the concentration of tryptophan in the body must be higher than that of other amino acids.”, notes the INVS, which has listed the foods that are rich in it:
- Dairy products
- Eggs
- The fish
- Meat
- Whole grain rice
- Dried vegetables (chickpeas, lentils, dried beans, etc.)
- The banana
- Chocolate
- Pumpkin seeds
- Cashews
- The almonds
As for drinks, alcohol is not recommended because this substance gives the illusion of helping you fall asleep but degrades the quality of sleep. Finally, coffee and tea, both exciting, should also be avoided to sleep well.
