Sleep: Foods to Avoid and Preferred Before Bed

Eating right helps you sleep better. As the end of the Easter holidays rings out for Ile-de-France residents preparing to return to school, nutritionist Sophie Janvier, author of The Gentle Method for Improving Nutrition (edited by Leduc), gives us her nutritional recommendations for children. quality sleep.

“The rule of thumb for the evening is to have a meal that’s fairly light but still filling enough,” she explains. It’s best to eat at least two to three hours before bed because digestion will have already begun. »

Preferred foods rich in tryptophan

To sleep well, the nutritionist recommends focusing on foods richest in tryptophan. “It is a precursor amino acid to serotonin, the hormone of well-being, which itself is a precursor to melatonin, the hormone that regulates sleep. »

They are found in protein-rich foods such as meat, fish, eggs, soybeans, legumes and oilseeds. “But in the evening we prefer plant proteins because some animal proteins, such as meat or cold cuts, will be quite fatty, which will slow down digestion and interfere with sleep,” advises Sophie Janvier.

To further stimulate serotonin production, these foods can be combined with carbohydrate-containing foods such as whole grains, fruits and vegetables. “This will stimulate the production of insulin, which works synergistically with tryptophan,” she explains. Contrary to popular belief, eating starchy foods like pasta isn’t such a bad idea in the evening as long as you don’t eat too much. You can also opt for starchy foods with a low glycemic index, such as lentils or chickpeas.

Ideal food? “For example, fish in foil, quite easy to digest, with a little rice and vegetables. Rice contains some carbohydrates to stimulate insulin,” the nutritionist recommends.

Fatty foods to avoid

Conversely, in the evening you should avoid foods rich in fats and animal proteins, which will require more effort to digest. The longer digestion takes, the more your body temperature will rise, making it harder to fall asleep.

In addition, “there are no absolute rules in this matter, you should listen to your own digestive comfort,” the nutritionist advises. Those who have difficulty digesting raw vegetables or feel bloated after eating certain types of fiber should simply avoid eating them before bed.

Stimulants such as coffee or tea are also not recommended after 16:00. But not everyone has the same tolerance threshold. Chocolate containing caffeine may interfere with some people’s sleep, while others will not notice any effect on their sleep.

Alcohol is also not recommended in the evening. It slows down digestion and increases body temperature. A very bad combo to quickly fall into the arms of Morpheus.