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.
Foods that promote a restful sleep
- Vegetable proteins provided by foods such as quinoa, couscous, bulgur or wheat germ, as well as legumes, trigger rapid and lasting satiety.
- If you are prone to bloating, vegetables (preferably steamed) are much better than raw vegetables. Carrots, chicory (endives), spinach, broccoli, princess beans.
- For meat, prefer chicken and in any case lean meat.
- Dairy products are a useful part of the evening meal because they provide tryptophan, an amino acid that promotes the secretion of melatonin: a little soft cheese, goat or sheep cheese on a piece of wholemeal bread, or even a yogurt.
- Starchy foods (pasta, rice, etc.) provide starch which would promote the production of serotonin (soothing effect).
- Foods rich in omega-3s such as fatty fish (salmon, tuna, mackerel, sardines, etc.).
- Fruits such as bananas, cherries, apples or dates.
- Dark chocolate is also an excellent source of tryptophan.
- Eggs are rich in vitamin B, which helps ensure good sleep.
- It is necessary to hydrate well: temperate still water is therefore recommended. A herbal tea (valerian, passionflower, lime blossom, verbena …) helps to relax.
Foods that disturb sleep
- Dishes that are too rich and too heavy (stews, spicy sauces, fried foods, etc.). In case of fragility, these preparations may complicate digestion (gas, bloating, constipation) and promote reflux. In addition, a too large meal triggers a sharp rise in body temperature, which is not good for falling asleep.
- Alcohol in excess.
- Cookies, donuts, cakes, puff pastry.
- Spicy dishes.
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.
Erica is an experienced nurse working in the central Florida area. She focuses on subjects related to pregnancy and infant health. She is a mother of two with hobbies ranging from dancing to playing the piano.