OUR to sleep it is indeed influenced by our general lifestyle and eating habits. In other words, a few dietary adjustments can help you fall asleep more peacefully. Certain fruits are particularly known as “special sleep foods”but What is really ? When and how to consume them? Insights from Florence Thorez, nutritionist-nutritionist.
How can fruit help you fall asleep?
In theory, fruits could help you fall asleep thanks to their nutritional components. “Some fruits, like bananas, are rich in tryptophanan essential amino acid, precursor of serotonin, a neurotransmitter involved in the production of melatonin, the sleep hormone that regulates the sleep-wake cycle and promotes relaxation », explains our expert.
Additionally, certain fruits are rich in minerals that play a role in regulating sleep. The most impactful minerals? O potassium and the magnesium, found in fruits like bananas, helps relax muscles and can reduce stress, promoting deeper sleep. Without forgetting the rich fruits vitamin B3 (niacin), vitamin B6 (pyridoxine) and vitamin B9 (folic acid) involved in many biochemical reactions that regulate sleep.
Fruits can also be rich in carbohydrates, which cause insulin levels to rise. ” Gold insulin promotes the passage of tryptophan across the blood-brain barrier, facilitating the synthesis of melatonin », specifies Florence Thorez. Finally, some studies seem to indicate antioxidants contained in certain fruits can have a positive impact on sleep quality by reducing oxidative stress. Likewise, O Dietary fiber soothes sleep by promoting healthy digestion that limits gastrointestinal discomfort before bed.
What are the best fruits to eat before bed?
It is impossible to make an exhaustive list, notes Florence Thorez. As indicated above, it is preferable to favor fruits rich in tryptophan, carbohydrates, magnesium, niacin, pyridoxine and folic acid, knowing that these components are often present in small amounts in fruits, she specifies. Understand: there is no real sedative fruit! But consumed as part of a Balanced dietsome can promote rest and relaxation.
In general, it is recommended to eat a variety of fruits as part of a balanced diet to support good overall health, including quality sleep, summarizes Florence Thorez.
As you may have understood, we generally favor dates, bananas, apples, figs, almonds and cashews or even mangoes, but all fruits can be consumed at night. The only exception? Fruits rich in vitamin C (red fruits, kiwis, oranges, grapefruits, etc.) that should be reserved for breakfast, lunch or snack, as they can delay sleep for some people. And if you suffer from gastrointestinal problems, avoid very acidic fruits at night.
Aren’t fruits very rich in sugar?
At the risk of surprising you, there are no “good” or “bad” foods. Naturally sweet fruits can be quite find your place in a varied and balanced diet, guarantees the nutritionist-nutritionist. In other words, if you pay attention to your energy balance, you won’t run the risk of gaining weight because you’ll enjoy a banana for dessert after dinner! the same for me one or two squares of dark chocolate. ” On the other hand, be careful with oily dried fruits at night : we tend to eat them in large quantities, although they represent a significant caloric intake! », warns Florence Thorez.
How should we consume these fruits that promote sleep?
Better to consume fresh and seasonal fruitsbut you can also opt for juices, smoothies, jams and preserves without much added sugar.
When exactly can you consume them before bed?
Like all foods, fruits can be consumed morning, noon or evening. “If you choose the night, consume them at least two hours before going to bed to allow for good digestion”, advises the nutritionist-nutritionist.
Our practical advice for a good night’s sleep!
As you can imagine, diet isn’t everything. It is essential to establish a good sleep routine:
- to try go to bed, waking up and eating at the same time every day, including weekends;
- create a conducive sleeping environment reducing the light intensity in your roombut also ensuring the calm and freshness of the environment;
- establish a digital curfew limit exposure to blue light and encourage relaxing activities before bed;
- limit your consumption of caffeinealcohol and tobacco ;
- expose yourself to natural light AND practice regular physical activity during the day ;
- bet on stress management techniquesWhile the meditationdeep breathing or yoga;
- avoid checking the time when you are in bedbecause it can increase sleep-related stress;
Of course, if your sleeping problems persist, don’t hesitate to consult a healthcare professional to discuss your sleeping habits and detect a possible underlying problem!