What do I eat in the evening to sleep well?

The saying “King’s breakfast, prince’s lunch and poor man’s dinner” is a good example to follow. But why is it necessary to have a light dinner? “To avoid, with too heavy a meal, repercussions on the time it takes to fall asleep, the risk of nocturnal awakenings and difficulties

to go back to sleep, but also a lack of appetite the next morning at breakfast, ”explains Aurore Lavergnat, dietician-nutritionist. Digestion requires a lot of energy from the body!

The right time for dinner

Besides the composition of the meal, the time is also important. “You have to have dinner at least one to two hours before going to bed,” advises the dietician. Ideally, between 18:30 p.m. and 19 p.m. for children and between 19 p.m. and 20:30 p.m. for adults. “After 21 pm, it’s very late, especially since the meal promotes the secretion of insulin by the body, while at this time, the latter should instead secrete melatonin, the sleep hormone. “Certain foods are not recommended for dinner because they promote a blood sugar spike which can lead to cravings, but also slow down digestion,” warns Aurore Lavergnat. This is the case of white baguette, white pasta and rice, semolina, dried fruits, bananas, grapes, cherries, but also red meat, dairy products, cheeses, butter… And of course, no tea, coffee, alcohol, fruit juice or soda. But then, what do we eat to sleep well?

Vegetables

Carrot, zucchini, spinach, broccoli … The choice is vast, as is the way to taste them: raw, cooked, in soup … do not grind the soup too much, we prefer the crushed to the mash. Otherwise, we accompany the latter with a crudity or a slice of wholemeal bread, or nuts or almonds sprinkled on it.

Fish

It is well assimilated in the evening, even when it is fatty, because it contains less saturated fatty acids than meat and omega-3s, which promote good sleep and quality sleep. The right portion: between 50 and 100 g for adults.

Fruits

We favor the poorest in carbohydrates such as kiwi, citrus fruits, red fruits (strawberries, raspberries, blueberries, blackcurrants, etc.), apples or pears, which do not cause a blood sugar spike. And we choose between starches and fruits in order to limit carbohydrate intake.

Soy and its derivatives

Tofu, tempeh, miso, soy yogurt… which provide satiating vegetable proteins. Lacto-fermented forms are preferred, which additionally provide probiotics.

Low glycemic index (GI) starches

Brown rice, millet, buckwheat, barley, quinoa, wholemeal bread… do not interfere with sleep and they also provide more fiber, which is good for your health. However, while vegetables must be present at all meals, starchy foods are not absolutely necessary in the evening.

Vegetable fats

Olive oil or, better, flax, hemp, rapeseed or camelina for their richness in omega-3. How much ? 1 or 2 tsp. tablespoon for an adult. And we avoid cooking it.