#1:Go carbs for dinner!
Eating carbohydrates stimulates the production of serotonin, one of the neurotransmitters in the brain that regulates falling asleep and entering the different phases of sleep. But be careful not just any! We prefer foods rich in carbohydrates with a low glycemic index:those that are absorbed and metabolized slowly.
At dinner it will be light! For the evening:grain bread, wholemeal bread, whole grains (bulgur, brown rice, quinoa, buckwheat), al dente pasta, legumes (beans, peas, lentils), vegetables, fresh fruits, etc.
We put aside all foods rich in carbohydrates with a high glycemic index! Exit white bread, white rice, refined or sweet cereals, couscous, tapioca, potatoes, gnocchi, industrial pastries (croissants, cakes, donuts, biscuits, etc.), milk chocolate, sugar, honey, ice creams...
#2:Avoid Protein at Night!
We're decreasing protein! A meal that is too high in protein can cause a concentration of tyrosine, an amino acid that is used to make dopamine. Associated with aggression, dopamine gives the energy needed for the day, or for playing sports, but certainly not for going to bed. So meat, poultry, seafood and eggs yes, but more for lunch than dinner!
N°3:A light dinner, neither too spicy nor too late
Digestion is slower and our body temperature rises when we eat too much, too much fat, spicy and late. These two factors delay our sleep, and are often responsible for our insomnia.
So we don't eat too much, and we avoid saturated and trans fatty acids! Say goodbye to charcuterie, fatty meats, fresh cream, butter, cheeses, fried foods and breadcrumbs, sauces, margarine, donuts, pastry, pastries, pastries, biscuits, industrial cakes...
#4:We say yes to omega-3s!
Essential for the proper functioning of our brain, omega-3s help us find sleep. They are found in fatty fish such as salmon, trout, mackerel, halibut and sardines, but also in rapeseed, flaxseed, hemp oil and walnuts.
Be careful not to confuse them with omega-6s, which are to be consumed in moderation! That is, in corn, sunflower, safflower, soybean oil, commercial salad dressings and mayonnaise, and baked goods made from these oils.
#5:No alcoholic beverages or caffeine!
It's on alcohol promotes falling asleep, but completely disrupts sleep by causing micro-awakenings. In the end, it promotes insomnia and when you sleep it is not a so-called "recovery" sleep.
As for caffeine, its effects last up to 6 hours after consumption. To sleep well, avoid drinking the famous "little coffee", but also tea, chocolate and sodas in the middle of the afternoon.
Now we have all the keys in hand to sleep well, all we have to do is practice a sports activity during the day to fall asleep faster and deeper at night!
