7 good eating habits that help sleep better
Studies are unanimous. Our nights are not as beautiful as our days. According to the recent barometer of Public Health France, we are for the first time fallen below the bar of 7 hours of sleep! And nearly 8 in 10 French people wake up every night and take 39 minutes to go back to sleep, reveals the Observatoire du Sommeil. Hence an increased risk of developing obesity, hypertension, type 2 diabetes or even heart disease ... Before incriminating noise, stress, screens ... we boost foods rich in substances conducive to a big dodo .
1 / Light dinner to promote digestion
Hard to fall asleep when the stomach turbine! The best is to dine 3 hours before going under the duvet. We avoid too fatty foods, meats, frying, ready meals ... (difficult to digest), too salty (they give thirst) and also spices (which raise the body temperature). No alcohol! It acts like a fake friend by promoting sleep but by providing a little recuperative sleep and multiplying the nocturnal awakenings. Also beware of tobacco that acts as an exciting.
2 / Eat pasta at dinner
But not carbonara! Starchy foods (pasta, rice, potato, bread) are perfect for late-night carbohydrates, which facilitate the secretion of serotonin, which is essential for the production of melatonin, the hormone that regulates our sleep / wake cycles. In addition, they satiate without weighing down and avoid the peck of 23 hours by providing energy until breakfast. Animal proteins (meat, fish) that stimulate wakefulness are preferred to vegetable proteins, legumes and whole grains. And we give pride of place to vegetables.
3 / No coffee or tea in the afternoon
Our nights are preparing the day! 5 hours before going to bed, it is better to ban caffeine (especially if it is particularly sensitive) that neutralizes adenosine, a molecule that helps to fall asleep. So exit: coffee, tea, cola soda and even hot chocolate. Irrepressible desire for a coffee? Espresso (yes) is less caffeine-laden than juice from the filter coffee machine, because the caffeine content is correlated with the time of contact with water.
4 / Allow yourself a little dessert in the evening
Carré de chocolat, light chocolate dessert with semi-skimmed milk ... at dinner, eating something you like makes endorphins (these relaxing hormones) and secretes insulin. soothing effect makes it easier to fall asleep. Of course, we do not swallow a tablet in front of the TV!
5 / Test the cherry juice
Tired of glass of milk or herbal tea? In an American study, insomniacs who drank a glass of cherry juice morning and night for two weeks gained an additional 1 h 20 of sleep a night! The top is Montmorency sour cherry, a natural source of melatonin. In addition, its antioxidant flavonoid compounds would also prevent the breakdown of tryptophan, this valuable precursor of serotonin, which helps sleep.
6 / Help with herbal medicine
Associated valerian and hops act as natural sleeping pills. According to one study, this duo reduces the time to fall asleep in the manner of a specialized drug.
7 / Prepare tailor-made dinners
To sleep well, we do not skip the dinner but we compose it judiciously, according to its needs.
I have trouble falling asleep: A carrot soup + bolognese tofu pasta + a chocolate pie. A tryptophan intake (entremet) that promotes the production of melatonin, the sleep hormone, and small antistress proteins (milk).
I wake up at night: a lamb's lettuce salad with walnuts (and / or walnut oil) + a buckwheat pancake + 1 egg (Bleu-Blanc-Cœur label) + 20 g grated cheese + 2 Swiss sweets + 1 crushed banana. A contribution of omega 3 (chews, nuts, eggs) with anti-stress properties. Plus a source of tryptophan (banana).
Thanks to Florence Daine, dietician.
Read also :
⋙ Sleep: 10 tips to adopt every day to sleep better
⋙ 10 foods that help sleep better
⋙ Sleep, stress, joint pain: how does the moon affect our health?