We often look for miracle solutions to get good sleep, when sometimes it would be enough to look at the contents of our plate. Indeed, according to dietician Amélie Curpain, what we eat in the evening plays a determining role in our ability to fall asleep.
Tryptophan, an essential amino acid for good sleep
And the key could well be in one word: tryptophan. This amino acid, present in certain protein-rich foods, allows the body to naturally produce melatonin, the hormone that prepares our brain for sleep.
To put all the chances on your side, it is better to focus on light proteins rich in tryptophan. At the top of the list: eggs, natural yogurt, milk and even cottage cheese. Be careful, warns Amélie Curpain, “cheese does not fall into the category of dairy products recommended in the evening“.
What proteins should you prefer?
Among the meats, the most suitable are those that are low in fat, such as turkey or chicken. For vegetarians or those who would like to try other types of proteins, plant-based alternatives work very well, such as tofu, tempeh or seitan.
But that’s not all. To allow tryptophan to be effectively converted into melatonin, it must be combined with:
- Complex carbohydrates such as wholemeal bread, semi-wholemeal pasta, wholemeal rice, quinoa, sweet potato or legumes in small portions so as not to disrupt digestion;
- And to boost the final transformation, we rely on foods 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 picture: verbena, chamomile, lime blossom, passionflower…
Dietary mistakes that harm your sleep
Falling asleep with an overly full stomach or having overindulged in a heavy dinner is a common mistake. “You should avoid a diet that is too fatty or too sweet in the evening.“, recalls Amélie Curpain. Red meats, for example, are not recommended because they take longer to digest, which makes it harder to fall asleep.
Just like spicy foods, which stimulate the digestive system, or too many legumes. Likewise, certain clothes that are too tight can interfere with nighttime digestion.
“Finally, as for drinks, the trio of coffee, tea and mate should obviously be banned from the end of the afternoon. Tobacco, alcohol and stress are added to the list of enemies of sleep.
warns the dietician.
In summary, to quickly fall asleep, Amélie Curpain advises:
- Eat dinner at least 2 hours before going to bed;
- Eat slowly and chew well;
- Avoid screens during and after meals, as blue light delays melatonin production.
By integrating these habits daily, it is possible to find more restful sleep without resorting to medicinal solutions.