It is known that strong coffee swallowed at the end of the day can cause some trouble once in bed. In addition to the type of beverage consumed, the amount and composition of food represent factors that can influence the duration and quality of our sleep.
The Institute of Sleep and Vigilance (InVS) recommends eating two hours before bedtime. In other words, not too early to feed the brain, which is active during the opposite phase of sleep – that of dreams. It’s not too late either because “digestion raises body temperature, which is detrimental to sleep”, according to the InSV.
Serotonin, tryptophan…
In the contents of the plate, include slow carbohydrates (rice, pasta, semolina, bread, potatoes, etc.). These sugars will make life easier for your brain during conflicted sleep and prevent our body from “drawing on its reserves instead of sleeping, and this can happen without you actually realizing it,” the organization continues.
These starchy foods will also promote serotonin production. This neurotransmitter is involved in the secretion of melatonin, the hormone that regulates our sleep.
Serotonin – and therefore melatonin – also prefers foods rich in tryptophan! You will find it in beans, fish, brown rice, dairy products, poultry, eggs, chocolate, bananas, dried fruits…
…but not tyrosine!
On the other hand, avoid red meat, because it contains tryptophan, it also contains tyrosine, the amino acid precursor of dopamine, the hormone of happiness but also of arousal!
Also avoid alcohol which, although it seems to work like a sleeping pill, will always wake you up in the middle of the night.
Avoid stimulants like coffee and other sugary drinks in the late afternoon as much as possible.
