We often look for miracle solutions to find a good sleep, whereas it would sometimes be enough to look at the contents of his plate. Indeed, according to dietician Amélie Curpain, what we eat in the evening plays a decisive role on our ability to put us to sleep.
Tryptophan, an essential amino acid to sleep well
And the key could well hold in a word: tryptophan. This amino acid, present in certain foods rich in protein, allows the body to naturally make melatonin, the hormone that prepares our brain to sleep.
To put the odds on its side, it is better to bet on light proteins rich in tryptophan, therefore. At the top of the list: eggs, plain yogurts, milk or even white cheese. Please note, warns Amélie Curpain, “cheese does not “step in the category of recommended dairy products in the evening“.
What are the proteins to favor?
Among the meats, the most suitable are those which are poor in fat, such as turkey or chicken. For vegetarians or those who would like to try other types of protein, vegetable alternatives work very well, such as tofu, templeh or seitan.
But that’s not all. To allow the tryptophan to be effectively converted into melatonin, it must be associated with:
- Complex carbohydrates such as wholemeal bread, semi-complete pasta, full rice, quinoa, sweet potato or legumes in small portions so as not to disturb digestion;
- And to boost the final transformation, we put on food rich in magnesium and vitamin B6: almonds, cashews, ripe bananas and even a little dark chocolate.
In addition, in the evening, certain calming infusions can complete this ideal table: verbena, chamomile, linden, passiflore …
Food errors that harm your sleep
Falling asleep with too full stomach or having abused a heavy dinner is a common error. “”Avoid a diet that is too oily or too sweet in the evening“, Recalls Amélie Curpain. Red meats, for example, are not recommended because it is longer to digest, which harms fallow.
Just like spicy foods, which stimulate the digestive system, or too much legumes. Likewise, some too tight clothes can hinder night digestion.
“”Finally, on the drinks side, the Trio Coffee, Tea and Maté is obviously to be banished in the end of the afternoon. Tobacco, alcohol and stress are added to the list of sleep enemies “ warns the dietician.
In summary, to quickly sleep, Amélie Curpain advises:
- Dinner at least 2 hours before going to bed;
- Eat slowly and chew well;
- Avoid screens during and after the meal, because blue light delays melatonin production.
By integrating these habits daily, it is possible to find a more restful sleep without going through drug solutions.