We spend a third of our life sleeping. Precious time to recharge your batteries. To make it easier to fall asleep, you must adopt good reflexes such as not overheating the bedroom, avoiding screens before bedtime, getting into bed as soon as you feel the urge to sleep … But did you know that sleep does? preparing throughout the day? To sleep well, you not only need to be full of energy during the day and practice a regular sports activity, but also to choose the right foods on your plate.
Balanced meals throughout the day
“To be in good shape in the morning, choose foods that boost your Dopamine, the wake-up hormone, explains Dr Laurence Benedetti, micronutritionist *. In the evening, to be relaxed, bet on those that promote the production of serotonin, the hormone that allows the body to make melatonin, the key to falling asleep. In practice, compose a strong breakfast with a protein (your choice, cheese, egg, bacon, salmon…), that avoids the blow of pump at the end of the morning.
In the afternoon, plan a snack with foods rich in magnesium (dried fruits, almonds, chocolate…), to fight against stress and relax. What to put in good conditions for the evening. Avoid drinks that are too exciting (tea, coffee, etc.) from 16 pm. Finally, at dinner, choose slow sugars (pasta, rice, chickpeas …) to be well wedged and limit cravings at night. Better also reduce excess fat and red meat, which make it difficult to fall asleep. And try to eat dinner at least 1 to 30 hours before going to bed to have time to digest.
Dates
Sweet fruits of the sun, dates are great allies to promote relaxation because they are packed with magnesium and tryptophans. To be consumed before bedtime (without forgetting to brush your teeth after!).
Waters rich in magnesium
This trace element is the stress regulator par excellence ! When you are Zen, it is easier to let yourself go in the arms of Morpheus. Mineral waters rich in magnesium are a good aid to maintain your reserves at the top. How to spot the richest? The magnesium level must be greater than 50 mg / liter. In the lead: Hépar, Contrex, Courmayeur, Rozana… The right thing to do: drink 1,5 liters per day and use it for your herbal tea before bedtime.
Split peas, lentils …
Legumes are all good. They are sources of vegetable proteins that promote the production of melatonin and serotonin. With their fiber content, they stall big appetites while remaining digestible. For a plate at the top: put half legumes and half cereals. Also dare the sweet recipes: chickpea financiers, gingerbread with lentils… it’s delicious! More recipes on www.legume-sec.com
Colza oil
It is one of the star oils for omega 3. These essential fatty acids are quite good at setting the record straight. They play on the regulation of emotions and participate in proper functioning of the nervous system, which is essential to stay calm. To alternate with walnut oil.
Whole grains
Rice, quinoa, millet… coax your sleep. Whole grains contain fiber that bring energy regularly without causing a spike in blood sugar, ideal for being full and forgetting the cravings. In full version, their satiating power is even stronger and they are more rich in vitamins and nutrients. But that’s not all, they also have a soothing effect on the stomach, useful in case of reflux.
Chia seeds
Super fashionable, these little seeds have many advantages: they promote the feeling of satiety and limit hunger pangs. Even more stalling effect, by making them swell in a little boiling water. And they are rich in omega 3 which act on the stress regulation.
melissa
Lemon balm is soothing, but also anti-spasmodic. To advise in case of difficult digestion. To vary the pleasures, opt for ready-made blends, such as the infusion “The herbalist, Anise-peppermint and lemon balm”, Palais des Thés, € 8,50 for 100 g, or for herbal teas to personalize like the box “8 whole organic plants to compose yourself”, Nature & Découvertes, 25 €.
Honey milk
A grandmother’s remedy? Yes, but super effective as an evening ritual. Why ? Milk is rich in tryptophan, which stimulates the production of serotonin, and lactium, a soothing protein that helps regulate anxiety. The sweet touch provided by honey has a comforting effect!
* More info on www.iedm.asso.fr
To sleep like a baby, say yes to foods rich in magnesium and tryptophan! We tell you where to find them.
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