The 7 foods to choose for a good night’s sleep, according to an expert

Need to have a good night’s sleep? Good habits, such as maintaining regular schedules, reducing screen time and exercising during the day are strongly recommended. This is called sleep hygiene. But diet can also play a vital role. In particular, by consuming foods rich in tryptophans.

Tryptophan, an amino acid which plays a role in sleep

Tryptophan is an essential amino acid that our body cannot synthesize and must therefore be supplied through food. You may not have heard of it, but it is a key link in the production of serotonin, a neurotransmitter involved in mood regulation, and melatonin… the sleep hormone. Here’s why consuming foods rich in tryptophan in the evening can promote quality sleep.

These foods rich in tryptophan, to include in dinner

But where can you find these amino acids specifically? In the
Huffpost Spanish, dietitian Rachel Clarkson recently listed 7 foods that you can easily add to your dinner to reduce sleep problems.

• Oily fish : salmon, tuna and sardines contain tryptophan and are also rich in omega-3, beneficial for cardiovascular health and mood regulation;
• Eggs : Eggs, especially the yolk, are a notable source of tryptophan. Incorporating them into your evening meal can help with melatonin production;
• Poultry : Turkey and chicken are excellent sources of tryptophan. These white meats can be included in a light dinner to help you fall asleep;
• Spinach: Spinach is an interesting source of tryptophan, but it also stands out for its richness in magnesium, an essential mineral for muscle relaxation and stress reduction. In addition, their iron content promotes oxygenation of the brain, which can help with deeper rest;
• Tofu: Tofu is an excellent plant-based alternative to animal proteins. Also rich in tryptophan, it also contains isoflavones, plant compounds which can have beneficial effects on the quality of sleep, particularly in women going through menopause;
• Beans: Beans (whether red, black or white) are rich in tryptophan and fiber, supporting slow digestion and a steady supply of essential nutrients throughout the night. They also contain magnesium and iron, which play a key role in regulating sleep and muscle relaxation;
• Lentils. Lentils are an excellent source of plant-based protein and tryptophan, as well as being rich in iron and fiber. Their low glycemic index promotes a gradual release of energy, thus avoiding blood sugar peaks which can disrupt sleep.

The right attitude with these foods

Finally, here are some details to know to get the most out of these foods.

• For better absorption, it is recommended to combine foods rich in tryptophan with complex carbohydrates, such as whole grains. This will only increase serotonin production.
• It is also better to avoid a meal that is too heavy and fatty which will cancel out your efforts. Foods high in saturated fat can disrupt digestion and affect sleep quality.
• Likewise, this tryptophan intake will be less effective if you combine your dinner with stimulants. Reducing your consumption of caffeine and alcohol in the evening is therefore essential for peaceful and restful sleep.