What diet to promote sleep?

Sleep is a restorative and vital function because it allows the body to regain its energy. It plays an essential role in consolidating memory by sorting necessary from unnecessary information, and allows the brain to clear all the metabolic waste accumulated during the day. Sleep also contributes to learning and emotional management.

Having a good sleep routine is therefore essential for good health.

Sleep, an essential component

So-called restorative sleep consists of three phases of brain sleep: light sleep (brain backup), deep sleep (psychological housekeeping) and REM sleep (nervous system regeneration).

A lack of or poor quality of sleep is often associated with insomnia, which impacts physical and mental activity during the following day. It is characterized by difficulty falling asleep, frequent nighttime awakenings, or waking up too early in the morning.

Sleep disorders lead to health risks such as mood swings, fatigue, irritability, weight gain, stress disorders , depression or diabetes.

Serotonin, melatonin and tryptophan

When talking about sleep, the terms serotonin, melatonin, and tryptophan are often mentioned.

Melatonin, known as the "sleep hormone," is produced in the brain from serotonin, a hormone that tells the body that it is nighttime and time to go to bed. It thus helps control sleep rhythms.

Serotonin, on the other hand, is secreted into 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 in good shape 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, etc.) is important to avoid difficulty falling asleep and less restful sleep.
• Drinking herbal drinks (herbal teas, infusions, etc.) has a beneficial effect on relaxing the body.
• In the evening, avoid eating large meals that are too fatty or difficult to digest .
• On the other hand, eating starchy foods (rice, pasta, potatoes, etc.) prevents the brain from experiencing nighttime cravings. These are slow-release sugars (good carbohydrates) that aid in the production of serotonin and therefore induce drowsiness.
• Since the body doesn't produce tryptophan on its own, there are tryptophan-rich foods you can include in your diet. These foods are often protein-rich, such as eggs, nuts (walnuts, almonds, hazelnuts), dairy products, some grains (oats, soy, corn, etc.), legumes (lentils, chickpeas, green beans, etc.), meat, and fish.

Food supplements rich in plants and vitamins for better sleep

Many herbal and vitamin-rich food supplements promise to promote quality sleep and contribute to bodily relaxation. They are an alternative to chemical medications that can have adverse long-term health consequences.

Délicure offers a "Radiant Sleep" dietary supplement composed of plants (linden, passionflower, poppy petal), vitamins (B5 and B6) and melatonin (sleep hormone). About thirty minutes before bedtime, chewing two gummies helps you fall asleep and improves the quality of your sleep.

In addition, Délicure recently launched a CBD sleep oil , enriched with CBD and CBN, two phytocannabinoids that are said to promote rapid falling asleep and more restful sleep. This oil also contains orange blossom essential oil, known for its calming effect. About thirty minutes before going to sleep, it is recommended to take 4 drops of oil and gradually increase the quantity consumed until the desired effects are obtained without exceeding one pipette every 4 to 6 hours. These drops can be administered sublingually, in a drink or in a dish.

Other tips for getting quality sleep and avoiding insomnia

To get a good night's sleep, avoid exercising late at night and limit your screen time. You should also avoid going to bed too late (have a regular sleep schedule) and ensure that the bedroom temperature isn't too warm to ensure restful sleep.

Before going to bed, practicing a relaxation activity (meditation, yoga, etc.) and breathing exercises helps to relax the body and therefore make it easier to fall asleep .