Do you have trouble falling asleep at night? Do you wake up feeling tired in the morning? Do you suffer frominsomnia or other sleep disorders? Better sleep is essential.

It's interesting to note that your diet can play a decisive role in the quality of your sleep. Some foods have the power to promote good sleep, while others can seriously disrupt it, depending on their composition and when you eat them. This article will show you which foods to choose to improve your sleep, and which to avoid to preserve the quality of your nights.

The best foods for restful sleep

For a good night's sleep, it's essential to choose foods that stimulate the production of melatonin, the hormone that regulates sleep, and serotonin, the well-being hormone. These essential nutrients are mainly found in foods rich in tryptophanand complex carbohydratescomplex carbohydrates magnesium and calcium. Let's find out why these elements are essential for quality sleep and which are the best foods to eat for better sleep.

Tryptophan-rich foods

Tryptophan, an essential amino acid, plays a vital role in the production of serotonin, the precursor to melatonin. Tryptophan deficiency can cause sleep disorders, anxiety or depression. The richest dietary sources of tryptophan include dairy products, eggs, meat, fish, legumes, dried fruit, seeds and wholegrain cereals.

It is recommended to eat them in the evening, with complex carbohydrates, to improve their absorption by the brain.

Complex carbohydrates make it easier to fall asleep

Complex carbohydrates, or slow sugars, provide energy in a gradual way, promoting quality sleep by stimulating insulin, which helps transport tryptophan to the brain. Foods rich in complex carbohydrates include starchy foods such as bread, pasta, rice, potatoes, quinoa and bulgur. Choose wholegrain or semi-wholegrain versions to boost your intake of fiber, vitamins and minerals.

It is advisable to eat them in moderate quantities and not to combine them with fatty or sugary foods, to avoid digestive problems and sleep better.

Foods containing magnesium and calcium

Magnesium and calcium are two key minerals for peaceful sleep. Magnesium relaxes muscles and nerves, facilitating body relaxation and serotonin production. Calcium helps regulate the circadian cycle by influencing the effect of melatonin on the body clock. Deficiencies in these minerals can lead to cramps, spasms, restlessness and insomnia. The best sources of magnesium include dried fruit, seeds, dark chocolate, green vegetables, legumes and wholegrain cereals. For calcium, turn to dairy products, sardines, almonds, tofu, spinach and broccoli.

Eating habits for better sleep

To improve the quality of your sleep, it's not enough to choose the right foods. It's also important to follow certain food hygiene practices to sleep better. Here are some practical tips for optimizing your sleep with the right diet.

The importance of meal timing

The timing of your meals plays a significant role in the quality of your sleep. It's advisable to have dinner at least two hours before bedtime to allow your body to digest properly and avoid acid reflux. If you have an early dinner, opt for a light snack if necessary, such as yoghurt, a banana or a handful of dried fruit. Don't neglect breakfast, which recharges your batteries and regulates your appetite for the day. Eating at set times, in line with your biological clock, helps synchronize your eating rhythm with your circadian cycle.

Quantity and quality: portion balance

The quantity and quality of your meals are essential for restful sleep. Adopt a balanced diet rich in essential nutrients. Avoid heavy, fatty meals in the evening, which can disrupt your sleep. Moderate portions, which satisfy without weighing you down, are preferable. Eat foods rich in tryptophan, complex carbohydrates, magnesium and calcium. Limit the consumption of overly sweet foods, which can cause variations in blood sugar levels and nocturnal awakenings.

The role of hydration and relaxing herbal teas

Hydration is essential for your health and quality sleep. Drink regularly throughout the day, but reduce your water intake in the evening to avoid waking up at night. For a better night's sleep, avoid stimulating drinks such as coffee, tea, cola or energy drinks rich in caffeine, which can prevent you from falling asleep. Although alcohol may seem to help you fall asleep, it actually impairs sleep quality and can lead to frequent awakenings and disturbances such as snoring or nightmares. Instead, opt for relaxing herbal teas such as chamomile, verbena, lavender or lemon balm, known for their soothing and relaxing properties.

Foods and drinks to avoid to avoid sleep disturbance

Some foods and drinks can improve the quality of your sleep, while others, with stimulating, irritating or disruptive effects, can affect it negatively. Find out which foods and beverages to avoid to guarantee restful sleep, and which healthier alternatives to favor.

The effects of caffeine and theine

Caffeine and theine are known to stimulate the central nervous system, increasing alertness and performance. However, they can also delay sleep onset, reduce the quality of deep sleep and cause night-time awakenings. They are found in coffee, tea, cola, energy drinks and chocolate. To minimize their impact, we recommend limiting their consumption to two or three cups a day, and avoiding them after 4pm.

As an alternative, opt for caffeine-free beverages such as decaffeinated coffee, rooibos, herbal infusions or flavored water.

The impact of alcohol and fatty or spicy foods

Alcohol and fatty or spicy foods can also disrupt sleep by affecting the digestive system. Although alcohol may seem to make it easier to fall asleep, it actually impairs sleep quality by causing frequent awakenings and disturbances such as snoring or nightmares. Fatty or spicy foods can cause heartburn, acid reflux or bloating, contributing to nocturnal discomfort.

Alcohol should be consumed in moderation, and a light, well-balanced dinner is recommended, avoiding fried foods, sauces, cold meats, cheeses, spices and sauces. Choose simple, easily digestible foods such as soups, salads, vegetables, fish or white meats.

Sugar and its harmful effects on sleep

Sugar, by causing fluctuations in blood sugar levels, can interfere with hormonal balance and circadian rhythm, negatively impacting sleep. After a temporary energy peak, the subsequent drop in energy can lead to fatigue and irritability. Sugar also disrupts the production of melatonin, the sleep hormone, and can contribute to sleep disorders such as insomnia or sleep apnea.

It's advisable to reduce your sugar intake, by avoiding sweets, cakes, sodas, fruit juices, refined cereals and industrial products. Choose natural sugars such as fruit, honey or agave syrup, and combine them with fiber, protein or fat to slow absorption and avoid blood sugar spikes.

Conclusion

As you can see, diet plays a decisive role in the quality of your sleep. To improve your nights and sleep better, choose foods that stimulate the production of melatonin, the hormone that regulates sleep, as well as serotonin, known as the "feel-good" hormone. This mainly includes foods rich in tryptophan, complex carbohydrates, magnesium and calcium.

It's just as important to adopt good eating habits, such as eating at set times, avoiding heavy or late meals, ensuring good hydration and reducing consumption of stimulating drinks, alcohol, sugar and fatty or spicy foods. By following these recommendations, you can not only improve the quality of your sleep, but also benefit from its positive effects on your health, mood and energy levels. Don't delay in setting up a diet conducive to restful sleep!

FAQ

Which food promotes sleep?

Wondering what foods promote good sleep? The answer is simple: choose foods rich in tryptophan, magnesium or omega-3. These nutrients play a key role in the production of melatonin, the hormone that regulates sleep. Among them, think dairy products, legumes, brown rice, nuts, seeds, oily fish and certain fruits such as bananas, dates and mangoes.

What increases sleep?

To improve your ability to fall asleep and the quality of your sleep, there are a number of practices you can adopt. It is beneficial to maintain a regular sleep rhythm, which helps synchronize your biological clock. Eatingsweet foods in the evening can stimulate melatonin production. Finally, avoiding artificial light before bedtime helps to avoid disrupting your circadian cycle, making it easier to fall asleep.

Which fruit for insomnia?

When it comes to insomnia, certain fruits can be invaluable allies. Kiwi fruit, bananas, cherries andpineapples are particularly recommended. These fruits contain high levels of tryptophan, melatonin, vitamin C and magnesium, all of which promote the secretion of serotonin and melatonin, the sleep hormones.

What deficiency causes insomnia?

When it comes to deficiencies that can cause insomnia, two vitamins are particularly worth watching out for: a vitamin D deficiency can cause sleep disorders, while a vitamin B3 (or niacin) deficiency can disrupt the synthesis of melatonin, essential for restful sleep.