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 memory consolidation by sorting necessary and unnecessary information, and allows the brain to clean out all the metabolic waste accumulated during the day. Sleep also contributes to learning and managing emotions.
Having a good sleep routine is therefore essential for good health.
Sleep, an essential component
So-called restorative sleep is made up of three phases of the brain falling asleep: light sleep (cerebral backup), deep sleep (psychological cleaning) and paradoxical sleep (regeneration of the nervous system).
A lack or poor quality of sleep is often associated with insomnia, which has repercussions on physical and brain activity for the day to follow. It is characterized by difficulty falling asleep, waking up several times at night or waking up too early in the morning.
Sleep disorders cause health risks such as mood changes, fatigue, irritability, weight gain, stress disorders , depression or diabetes.
Serotonin, melatonin and tryptophan
When we talk 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 informs the body that it is dark and it is time to go to bed. . It thus contributes to the control of the sleep rhythm.
Serotonin, for its part, is secreted in neurons from the amino acid tryptophan which is found in food. Tryptophan promotes better sleep and helps fight disorders related to stress and depression.
The importance of diet to promote 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.
- Not consuming exciting substances (caffeine, nicotine, alcohol, energy drinks, foods rich in vitamin C, etc.) is important to avoid difficulty falling asleep and less restorative sleep.
- Drinking herbal drinks (herbal teas, infusions, etc.) have a beneficial effect on relaxing the body.
- In the evening, you should avoid eating large meals that are too fatty or difficult for digestion.
- On the other hand, consuming starchy foods (rice, pasta, potatoes, etc.) prevents the brain from being stressed with nighttime cravings. These are slow sugars (good carbohydrates) which help in the production of serotonin and therefore induce drowsiness.
- Knowing that the body does not produce tryptophan on its own, there are foods rich in tryptophan to incorporate into your diet. These foods are often protein-rich such as eggs, dried fruits (walnuts, almonds, hazelnuts), dairy products, some cereals (oats, soya, corn, etc.), legumes (lentils, chickpeas, green beans, etc.), meat. as well as fish.
Food supplements rich in plants and vitamins for better sleep
Many food supplements rich in plants and vitamins promise to restore quality sleep and contribute to body relaxation. They are an alternative to chemical medications which can cause harmful long-term health consequences.
Délicure offers a “Radiant Sleep” food supplement composed of plants (lime blossom, passion flower, poppy petal), vitamins (B5 and B6) and melatonin (sleep hormone). About thirty minutes before bedtime, chewing two gummies makes it easier to fall asleep and improves the quality of sleep.
In addition, Délicure recently launched a CBD sleep oil , enriched with CBD and CBN, two phyto cannabinoids which would help promote rapid falling asleep and benefit from more restorative sleep. This oil also contains orange blossom essential oil, known for its soothing effect. About thirty minutes before sleeping, it is advisable 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, you must avoid practicing a sporting activity late in the evening and limit your time on screens. You should also not go to bed too late (have a regular sleep schedule) and ensure that the temperature of the room is not too hot to benefit from restful sleep.Before going to bed, practicing a relaxation activity (meditation, yoga, etc.) and breathing exercises helps relax the body and therefore make it easier to fall asleep .