Sleep is a restorative and vital function because it allows the body to regain its energy. It plays an essential role in memory consolidation by sorting through necessary and unnecessary information, and allows the brain to clear away all the metabolic waste accumulated during the day. Sleep also contributes to learning and emotional regulation.
Having a good sleep routine is therefore essential for good health.
Sleep, an essential component
Restorative sleep consists of three phases of brain sleep: light sleep (brain safeguarding), deep sleep (psychological cleaning) and paradoxical sleep (nervous system regeneration).
A lack of sleep or poor sleep quality is often associated with insomnia, which impacts physical and mental activity throughout the day. It is characterized by difficulty falling asleep, frequent awakenings during the night, or waking up too early in the morning.
Sleep disorders lead to health risks such as mood changes, fatigue, irritability, weight gain, stress disorders , depression, or diabetes.
Serotonin, melatonin and tryptophan
When discussing sleep, the terms serotonin, melatonin, and tryptophan are often mentioned.
Melatonin, known as the "sleep hormone," is produced in the brain from serotonin, the hormone that signals to the body that it is nighttime and time to go to bed. It thus contributes to the regulation of the sleep-wake cycle.
Serotonin, on the other hand, is secreted in neurons from the amino acid tryptophan, which is found in food. Tryptophan promotes better sleep and helps combat stress-related disorders and depression.
The importance of diet in promoting sleep
To sleep well and feel good the next day, it is important to take care of your diet (especially in the evening).
Here are some dietary recommendations to maintain quality sleep:
- Ideally, it is recommended to eat dinner at least two hours before bedtime to prevent the body from overheating due to digestion .
- Avoiding stimulants (caffeine, nicotine, alcohol, energy drinks, foods rich in vitamin C…) is important to prevent difficulty falling asleep and less restorative sleep.
- Drinking herbal beverages (herbal teas, infusions, etc.) has a beneficial effect on relaxing the body.
- In the evening, you should avoid eating heavy meals, meals that are too fatty or difficult to digest .
- On the other hand, consuming starchy foods (rice, pasta, potatoes, etc.) prevents the brain from being stimulated by nighttime cravings. These are slow-release sugars (good carbohydrates) that help with serotonin production and therefore induce drowsiness.
- Since the body does not produce tryptophan on its own, there are foods rich in tryptophan that can be incorporated into one's diet. These foods are often protein-rich, such as eggs, dried fruits (walnuts, almonds, hazelnuts), dairy products, some grains (oats, soy, corn, etc.), legumes (lentils, chickpeas, green beans, etc.), meat, and fish.
Dietary supplements rich in plants and vitamins for better sleep
Many dietary supplements rich in herbs and vitamins promise to restore quality sleep and contribute to relaxation. They are an alternative to chemical medications that can have harmful long-term health consequences.
Other tips for getting quality sleep and avoiding insomnia
To get a good night's sleep, avoid strenuous exercise late in the evening and limit screen time. It's also important not to go to bed too late (maintain a regular sleep schedule) and ensure the bedroom temperature isn't too warm for restful sleep.
Before going to bed, practicing a relaxation activity (meditation, yoga…) and breathing exercises helps to relax the body and therefore facilitates falling asleep .