Eat better to sleep better, our advice to improve your sleep
by Josephine Gorron
Sleep disorders are relatively common and are often characterized by difficulty falling asleep, nocturnal awakenings and a constant feeling of fatigue. The cause ? A deficiency in serotonin , the precursor of melatonin , the "sleep hormone". The solution ? Compose your plate differently. Follow me !
Anti-insomnia food: what to eat?
What you put on your plate has a positive or negative impact on the quality of your sleep.
Tips n°1 : Consume foods rich in tryptophan - constituent of proteins and precursor of serotonin , it promotes good sleep and fights against depressive disorders. Tryptophan is mainly found in foods of plant origin such as brown rice, legumes, chocolate, brewer's yeast, almonds, bananas, etc.
Tip n°2 : Limit fried foods at dinner - the work of digestion would be too much...
Tip n°3 : Avoid stimulants (coffee, tea) and alcohol – the secretion of adrenaline leads to an acceleration of the heart rate. Prefer 1 to 2 cups of coffee / tea in the morning, in the afternoon leave room for herbal teas!
Tip n°4 : Fill up on omega-3s - eat oily fish twice a week. There is a positive relationship between serotonin and omega-3s . However, beware of the excess of saturated fatty acids and trans fatty acids present in industrial products.
Tip n°5 : Cook a dinner rich in carbohydrates and low in protein - in the evening, systematically integrate starchy foods according to your hunger.
Non-food bonus tips: Be zeeeeeeen. I know, I know, it's easier in theory than in practice, but it's important. Practice meditation (just 10 minutes a day!) or do mindful breathing and sprinkle some Serenity into your recipes.
Concretely, what does it give?
Unsurprisingly, the ideal meal for a peaceful night in the arms of Morpheus is vegetarian . Here is an example menu:
Entry : Mediterranean chickpea salad - legumes
Dish : Ratatouille & rice pilaf - seasonal vegetables & starchy foods
Dessert : Serenity Infusion - 1 teaspoon in an infusion. For a more indulgent drink, consider Moon Milk .
Vary the pleasures and leave room for your imagination!
Adapting your diet for better sleep leads to a virtuous circle : easier falling asleep and reduced nocturnal awakenings ; restful sleep ; boost of energy ; better cognitive abilities and reduced anxiety.
Dietician - Nutritionist in a private practice, Joséphine is also passionate about yoga and meditation. Convinced that taking care of yourself through diet and physical effort are the keys to good health and general fulfillment, Joséphine offers her patients comprehensive support based on mindfulness and respect for the body.