Broken nights or difficulty falling asleep are not always linked to stress or screens. In some cases, a few dietary adjustments are enough to improve sleep quality. You still have to know what to put on your plate. Pauline Pied, dietitian-nutritionist, explains which nutrients to favor at dinner and the most common mistakes that can disrupt your nights.
The first reflex: don’t cut out starchy foods in the evening
For a long time, starchy foods were largely forgotten at dinner, especially among people wanting to lose weight. However, this habit could be counterproductive, especially if you suffer from insomnia.
“I always tell my patients that it is important to eat a balanced diet throughout the day, but also in the evening. Many people think that they do not need starchy foods at dinner. However, in people who sleep poorly, this is often a mistake”explains Pauline Pied.
Indeed, starchy foods provide a lasting satiating effect. When they are absent or consumed in insufficient quantities, cravings can appear in the middle of the night.
“The body eventually wakes us up for energy when it’s low on carbohydrates.”
But this is not their only interest. Carbohydrates also play a role in transporting tryptophan to the brain, an essential step in the production of hormones involved in sleep.
Tryptophan, a little-known ally for sleeping well
Tryptophan is an essential amino acid that the body cannot produce itself. It must therefore be provided by food.
Why is it so valuable? Because it is used to produce serotonin, a neurotransmitter involved in regulating mood, which will then be transformed into melatonin, the hormone that promotes sleep.
“Tryptophan is the precursor of serotonin, which itself is the precursor of melatonin. It is therefore interesting to consume a little with each meal, and particularly in the evening.”
There are many foods that naturally contain it:
- Fish;
- Eggs;
- Poultry;
- Dairy products;
- Legumes (lentils, chickpeas, dried beans, etc.);
- Nuts;
- The seeds.
Magnesium, essential to promote relaxation
Another interesting nutrient when the nights are restless: magnesium.
This mineral contributes to the proper functioning of the nervous system and promotes muscle and nervous relaxation.“I also advise regularly incorporating foods rich in magnesium” continues the expert.
It is found in particular in green vegetables, nuts, seeds, legumes, whole grains and dark chocolate.
Foods to limit in the evening
Conversely, certain products may make it more difficult to fall asleep or make sleep less restful.
- Caffeine remains the primary factor in alertness. Its effect varies depending on the individual. “Some people eliminate caffeine quickly, others much more slowly. In the latter, a coffee consumed late in the afternoon can still work at bedtime”;
- Alcohol, often wrongly perceived as a natural sleeping pill, is also not recommended. Although it can give a feeling of falling asleep more quickly, it fragments sleep during the night and reduces its quality;
- Finally, meals very high in fat slow down digestion and can promote digestive discomfort at bedtime. “If a person regularly eats very fatty meats in the evening, I will recommend proteins that are easier to digest, such as eggs, poultry or fish.”
Food supplements are not the first solution
Finally, many people turn to melatonin or other supplements if they have insomnia problems, before reviewing their eating habits.
“We always start by working on diet. Supplements are not trivial: some can interact with treatments such as anxiolytics or antidepressants. It is therefore preferable to seek the advice of a doctor or pharmacist before taking them.”
A balanced dinner, consisting of starchy foods, a protein source rich in tryptophan, vegetables and foods providing magnesium, is often a simple first step to promote better quality sleep.