Eat well to sleep well

The usual treatments to alleviate sleep disorders can create dependencies without necessarily providing good quality sleep. Today, Micronutrition offers alternative solutions to promote restful sleep.

Food for sleep

A balanced diet can influence the sleep/wake balance. Certain foods should be included in the diet to promote alertness and awareness in the morning (dopamine) and rest and relaxation in the evening (serotonin).

• The morning : introduce tyrosine-rich protein into your breakfast (cheese, cream cheese, ham, egg, bacon, dried beef, salmon, etc.), a dopamine precursor that will facilitate morning starts and prevent "energy dips" before lunchtime.

• Snack : choose magnesium-rich dried fruit (apricots, figs, raisins...) that will contribute to improving tryptophan assimilation (serotonin precursor) and therefore preparation for sleep.

• The evening : limit tyrosine-rich red meat and opt instead for tryptophan-rich fish and slow carbohydrates (rice, pasta, potatoes, etc.) to improve tryptophan assimilation.

According to the circumstances and deficiencies identified, it may be useful to increase daily intakes with supplements, particularly in magnesium or neurotransmitter precursors.

Tips for good sleep

• Choose good bedding,

• Do not overheat your bedroom (the ideal temperature is between 16 and 20°) because a reduction in body temperature is necessary for good sleep,

• Close your curtains to ensure the darkness required for the secretion of melatonin,

• Avoid stimulants from the late afternoon onwards (coffee, tea, cola, vitamin C, alcohol...),

• Exercise in the day to extend the length of deep sleep and therefore good repair (but physical activity too close to bedtime increases the body temperature and delays sleep),

• Recognise the signs of sleep (yawning, heavy eyelids...) to avoid missing the sleep train,

• Avoid alcohol and heavy meals in the evening,

• Avoid exposure to artificial light from screens (videogames, computers) at least two hours before bedtime as it changes the secretion of melatonin, increases the level of alertness and delays sleep.

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