8 Sleep-Promoting Foods
According to the National Institute of Sleep and Vigilance, in 2021, 41% of French people said they suffered from at least one sleep disorder, including insomnia (21%), a sleep rhythm problem (18%) or syndromes that hinder rest (sleep apnea, restless legs)(1). Could diet help improve the quality of one’s sleep? Here are 8 foods promoting sleep, to find the arms of Morpheus.
What to eat in the evening?
Theevening mealmust meet four requirements:
- it must provide thenutrients that the body needsto function, because sleep gives rise tocaloricexpenditure and moreover, at night gives rise to many key metabolic processes (restoration of DNA and immunity, hormonal secretion, brain maturation, cell reconstruction);
- It must besatiating enoughto avoidnocturnal cravings;
- it must providenutrients conducive to sleepand remove those that harm it;
- It must bedigestible, to prevent the digestive system from too intense work, which would interfere with sleep (increase in body temperature preventing falling asleep).
Some of the most importantnutrientsto consume in the evening include:
- tryptophan, an amino acid that the body does not know how to make, but which is essential for sleep because it is the precursor of serotonin, itself a precursor of melatonin, the neurotransmitter nicknamed “sleep hormone”;
- the combination of omega-3 and vitamin D, which also boosts serotonin secretion;
- calcium, which provides the brain with what to synthesize melatonin;
- magnesium, which facilitatesmuscle relaxation, soothes nervous tension and may also have a beneficial effect onstressand anxiety;
- potassium, which also has a relaxing action on the muscles and also helps to rebalance the circadian rhythm;
- vitamins of group B, because of their many benefits on the health of the nervous system.
On the other hand, some nutrients interfere with sleep and are not recommended in the evening. We think of fatty foods, which modify the body’s sensitivity to orexin, a hormone that stimulates arousal and appetite, or excess tyrosine-richproteins(such as red meat), which is known to be exciting.
FoodNo. 1 that promotes sleep: slow sugars
Some carbohydrates are particularly beneficial for sleep, because they are providers of tryptophan. We think of oats, corn, rye, rice or even quinoa. It is moreover to prefer complexcarbohydrates with low GI, to prevent any storage and to avoid getting fat, and to moderate the quantities eaten and the addition of fats (sauces, for example).
Food # 2 : Leafy Greens
Spinach, salad, broccoli, asparagus and other chard are well endowed with vitamin B9, or folic acid, which contributes to the synthesis of amino acids and improves the functioning of the nervous system. They are therefore recommended for dinner. On the other hand, if you have a fragile digestion, it is better to eat them lightly cooked. They will be more digestible and you will avoid any risk ofbloating at night.
Food # 3 : Oilseeds
Some nuts are good for sleep. We obviously think ofAlmonds, interesting for their good soothing magnesium content, and cashew nuts, which again contain the famous tryptophan necessary for the synthesis of serotonin. These oilseeds therefore contribute to physical and mental relaxation and thus, to falling asleep.
Food # 4 : Eggs
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Food # 5 : Oily Fish
Salmon, tuna, mackerel and sardines, which are called oily or blue fish, are both well endowed with omega-3 fatty acids DHA, but also with vitamin D. The former promotes the synthesis of melatonin, while the latter promotes the proper absorption of soothing calcium and DNA repair. It is therefore strongly advised to consume from time to time, in the evening, one of these fish.
Food No. 6: Bananas
Here is a fruit full of benefits, among which that of making you sleep well. In question, its content of tryptophan, but also potassium, which plays the role of muscle relaxant. Not to mention its sugar, perfectly assimilable for the body and soothing on the brain. Indeed, the increase in glucose in the hypothalamus makes it possible to modulate the electrical activity of the brain and thus, to regulate the states of wakefulness and sleep. To optimize its effects,Here is a fruit full of benefits, including that of making you sleep well. Indeed, the can be combined with another fruit, such as kiwi (serotonin) or mango (tryptophan).
FoodNo.7: Dairy Products
Grandmother’s remedy which advises drinking hot milk to sleep well is completely justified: not only is a hot drink comforting and encourages sleep, but milk, because of its richness in calcium, helps to boost melatonin secretion. In extenso, otherDairy Productsare sleep-promoting foods. However, it is better to choose them lean, because excess fat is counterproductive. We say yes to yogurt, fresh cheese and cottagecheese .
Food # 8 : Legumes
We could not draw up a list of foods to eat in the evening without mentioning legumes. Beans, chickpeas and other beans are both satiating (to avoid nighttime cravings) and rich in tryptophan. To optimize the assimilation of their nutrients, it is advisable to combine them with a source of complex carbohydrates, such as brown rice.
Finally, to optimize the effects of these foods, and (re)find a good sleep, we can considerthe consumption ofherbal teas, every evening. The infusions are devoid of theine and can be prepared withplants with soothing virtues. We obviously think ofvalerian, which reduces nervousness, eschsholtzia, promoting nervous relaxation,passionflower, known for its sedative properties orlindenandverbena, essential, relaxing and eupeptic.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.