Foods you should eat and those to avoid to sleep better at night

A good night’s sleep also goes through your plate. Indeed, certain foods or drinks can interfere with falling asleep or interfere with your rest. Here are some tips on a series of foods to favor or avoid to sleep well. Eating well doesn’t just influence your waistline; it significantly impacts how you sleep. With so many dietary choices available, knowing what to eat and when can make all the difference in achieving restful slumber. Let’s delve deeper into the world of sleep-friendly foods and understand the science and practical tips behind them.

Foods That Promote Restful Sleep

Vegetable Proteins

Vegetable proteins provided by foods such as quinoa, couscous, bulgur, or wheat germ, as well as legumes, trigger rapid and lasting satiety. These foods are not only beneficial for digestion but are also packed with essential amino acids. For instance, quinoa is a complete protein, meaning it contains all nine essential amino acids required by the body. This makes it an excellent choice for vegetarians and vegans seeking to enhance their sleep quality.

Tips:

• Prepare a quinoa salad with steamed vegetables for dinner. The combination of complex carbohydrates and proteins can help stabilize your blood sugar levels throughout the night.
• Include lentils in your stews or soups. They are rich in folate, which aids in regulating mood and sleep cycles.

Vegetables

If you are prone to bloating, vegetables (preferably steamed) are much better than raw vegetables. Opt for carrots, chicory (endives), spinach, broccoli, and green beans. These vegetables are not only nutritious but also gentle on the digestive system when prepared correctly.

Tips:

• Steaming retains the nutritional content of vegetables, ensuring you get the maximum benefits without the digestive discomfort.
• Pair spinach with a squeeze of lemon juice. The vitamin C from lemon enhances the absorption of iron from spinach, which is crucial for energy production and overall vitality.

Lean Meats

For meat, prefer chicken and, in any case, lean meat. Lean meats are high in protein yet low in saturated fats, making them ideal for evening meals. They contain amino acids like tryptophan, which is a precursor to serotonin and melatonin, the hormones that regulate sleep.

Tips:

• Grill or bake chicken breast with herbs such as rosemary and thyme. These herbs not only add flavor but also have calming properties that can aid relaxation.
• Limit portion sizes to avoid overloading the digestive system, which can lead to discomfort and disrupted sleep.

Dairy Products

Dairy products are a useful part of the evening meal because they provide tryptophan, an amino acid that promotes the secretion of melatonin. Consider a little soft cheese, goat or sheep cheese on a piece of wholemeal bread, or even a yogurt.

Tips:

• Opt for Greek yogurt as an evening snack. It’s high in protein and low in sugar, making it an ideal option for those conscious of their calorie intake.
• Pair cheese with wholegrain crackers to combine the benefits of tryptophan with complex carbohydrates, which can help in the production of serotonin.

Starchy Foods

Starchy foods like pasta and rice provide starch which would promote the production of serotonin (a soothing effect). The body converts these carbohydrates into sugar, which triggers the release of insulin. The insulin helps clear the amino acids that compete with tryptophan, allowing more of it to enter the brain.

Tips:

• Opt for whole grain or brown versions of rice and pasta. They have a lower glycemic index, leading to a slower release of sugar into the bloodstream, which can prevent nighttime awakenings.
• A small serving of oatmeal can be a comforting and healthy nightcap. Add a little honey and warm milk for an extra sleep-inducing treat.

Foods Rich in Omega-3

Foods rich in omega-3s such as fatty fish (salmon, tuna, mackerel, sardines, etc.) are not only good for your heart but also for your sleep. Omega-3 fatty acids help to reduce inflammation and have been associated with increased sleep quality.

Tips:

• Enjoy a dinner of grilled salmon with a side of steamed vegetables. It’s a meal that’s not only tasty but also packed with nutrients that support restful sleep.
• Consider a fish oil supplement if you don’t consume fish regularly. However, always consult with a healthcare provider before starting any new supplement.

Sleep-Boosting Fruits

Fruits such as bananas, cherries, apples, or dates can be beneficial too. Bananas, for instance, are rich in magnesium, a mineral that acts as a natural muscle relaxant. Cherries, particularly tart cherries, are one of the few natural sources of melatonin.

Tips:

• Blend a banana with almond milk and a handful of spinach for a quick and nutritious evening smoothie.
• Have a small bowl of cherries or a glass of tart cherry juice before bed to enhance melatonin levels naturally.

Dark Chocolate

Dark chocolate is also an excellent source of tryptophan. However, it’s important to consume it in moderation due to its caffeine content.

Tips:

• Opt for dark chocolate that contains at least 70% cocoa. The higher the cocoa content, the less sugar it contains.
• Enjoy a small piece of dark chocolate with a cup of herbal tea as a calming evening ritual.

Eggs

Eggs are rich in vitamin B, which helps ensure good sleep. They are versatile and can be incorporated into meals in various ways.

Tips:

• Prepare a simple omelette with spinach and tomatoes for dinner. This combination is not only delicious but also packed with sleep-promoting nutrients.
• Hard-boiled eggs make for a convenient snack that you can prepare in advance and have on hand for late evenings.

Hydration

It is necessary to hydrate well: temperate still water is therefore recommended. Hydration is essential for maintaining bodily functions and ensuring restful sleep.

Tips:

• Avoid drinking large amounts of water right before bed to prevent nighttime awakenings for bathroom visits.
• Sip on water throughout the day and stop drinking about an hour before bedtime.

Herbal Teas

A herbal tea (valerian, passionflower, lime blossom, verbena, etc.) helps to relax. These teas are caffeine-free and contain compounds that promote relaxation and sleep.

Tips:

• Brew a cup of chamomile tea before bed. Chamomile contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness.
• Experiment with different herbal blends to find your favorite sleep-inducing brew.

Foods That Disturb Sleep

Rich and Heavy Dishes

Dishes that are too rich and too heavy (stews, spicy sauces, fried foods, etc.) can disrupt sleep. In case of fragility, these preparations may complicate digestion (gas, bloating, constipation) and promote reflux.

Tips:

• Opt for lighter meals in the evening such as grilled chicken or fish with a side of vegetables.
• Avoid adding too many spices to your evening meal. Spices can increase the body’s temperature and interfere with the natural cooling that aids sleep.

Alcohol

Alcohol in excess can initially make you feel sleepy but often leads to fragmented and poor-quality sleep. It disrupts the REM (rapid eye movement) stage, which is crucial for restorative sleep.

Tips:

• If you enjoy a glass of wine or a cocktail, try to consume it earlier in the evening and limit it to one serving.
• Stay hydrated by drinking a glass of water between alcoholic drinks to reduce its dehydrating effects.

Caffeine

Caffeine is a stimulant that can keep you awake long after you’ve consumed it. It’s found in coffee, tea, chocolate, and some medications.

Tips:

• Limit your caffeine intake to the morning and early afternoon. This allows its effects to wear off by bedtime.
• Consider switching to decaffeinated versions of coffee and tea if you’re sensitive to caffeine.

Sugary Snacks

Cookies, donuts, cakes, puff pastry, and other sugary snacks can spike your blood sugar levels, leading to a crash later on that can wake you up.

Tips:

• Satisfy your sweet tooth with a small piece of fruit or a handful of nuts instead of processed sweets.
• If you crave something sweet after dinner, try a small bowl of Greek yogurt with a drizzle of honey and a sprinkle of cinnamon.

Spicy Dishes

Spicy dishes can increase body temperature and cause heartburn, both of which can interfere with sleep.

Tips:

• If you love spicy foods, try to consume them at lunchtime rather than dinner to allow your body time to digest before bed.
• Choose milder spices for your evening meal, such as basil and oregano, which add flavor without the heat.

Timing and Meal Size

In general, it is also important not to eat too late, and in any case, to allow enough time (two or three hours) between the meal and the time to go to bed. Eating too close to bedtime can cause indigestion and discomfort, which are counterproductive to sleep.

Tips:

• Establish a regular eating schedule that includes dinner at least two to three hours before bedtime.
• Keep evening meals lighter and opt for larger meals earlier in the day to give your body ample time to digest.

By paying attention to what we eat and when we eat it, we can significantly enhance our sleep quality. Making mindful choices about our diet not only benefits our overall health but also ensures that we get the restorative rest we need. Remember, it’s not just about what you eat, but also how you incorporate these foods into your daily routine.