Good sleep is inseparable from good health. Lack of sleep can increase the risks of cardiovascular disease, weight gain, diabetes, and depression. Yet our diet has a direct influence on the quality of our sleep. Having appropriate food intake throughout the day therefore contributes to enjoying a restorative night.

We are synchronised on 24 hours

Almost all biological functions of our organism are regulated by 24-hour cycles: this is what we call the circadian rhythm. Our internal clock acts as the conductor that regulates the circadian rhythm of the various functions. It controls the production of the sleep hormone (melatonin) at the end of the day and the wake hormone (dopamine) in the morning; it lowers our body temperature and heart rate at night; and it manages memory consolidation during our sleep.

An important element that helps the biological clock synchronise on a 24-hour rhythm is light. The retina captures light variations, which signals the brain to secrete the appropriate hormones by day and night, to favour either wakefulness or sleep.

The sleep cycle

Our sleep consists of a succession of sleep cycles of approximately 90 minutes each — 4 to 6 cycles per night. Each cycle contains different phases:

• Light sleep, which lasts about twenty minutes
• Deep sleep, which is highly restorative
• REM sleep (paradoxal sleep), which is the period during which we dream

To optimise sleep, it is important that the moment of falling asleep is as close as possible to when we naturally initiate our first cycle. Conversely, the further the onset of sleep from the first cycle, the more you will feel that your sleep is not restorative.

To identify the beginning of our sleep cycle, the body sends us various signals: yawning, itchy eyes, drowsiness, difficulty concentrating… It is therefore essential to go to bed at the first signs of fatigue so as not to miss the “sleep train”.

What diet for which meal?

Neurotransmitters are essential for regulating our circadian rhythm:

• In the morning, we essentially need dopamine and noradrenaline, which are at the origin of wakefulness and motivation.
• In the evening, we essentially need serotonin and melatonin, which are responsible for calming and sleep regulation.

It is therefore necessary to favour a diet that promotes the production of these neurotransmitters at the right time of day.

1) Breakfast

At breakfast, it is recommended to consume a source of animal proteins. These favour the production of dopamine, which will stimulate our wakefulness and motivation. Beyond boosting our motivation and alertness, the production of dopamine optimises the regulation of our circadian rhythm. Thus, sleep is prepared from breakfast!

2) Lunch

At lunchtime, it is also advisable to consume proteins — animal or vegetable — to have energy until the end of the day. These proteins should be accompanied by some slow-release carbohydrates and 50% vegetables, which promote satiety thanks to their fibre content and allow progressive diffusion of energy in the body thanks to their low glycaemic index.

3) Afternoon snack

For the afternoon snack, you can opt for a fruit or two squares of dark chocolate. These provide carbohydrates which, via insulin secretion, will promote the production of serotonin — the neurotransmitter responsible for calming and wellbeing, and also a precursor to melatonin, the sleep hormone. These carbohydrates will gently prepare us for sleep without diminishing our energy level.

Accompany this with a small handful of nuts (ideally walnuts and almonds), which provide tryptophan — an amino acid from which serotonin is synthesised (and thus favouring melatonin).

4) Dinner

In the evening, favour a vegetarian dinner without meat, fish, or eggs! Tyrosine — found notably in animal proteins — promotes the production of dopamine, a neurotransmitter that is at the origin of wakefulness and motivation. While this is ideal in the morning to boost your energy, our body needs to produce serotonin in the evening — a neurotransmitter responsible for calming and sleep regulation. Serotonin is synthesised from tryptophan, an amino acid found in proteins of plant origin: legumes, soy, brown rice, sunflower seeds, chocolate…

Furthermore, animal proteins contain amino acids that compete with tryptophan. These amino acids slow tryptophan’s journey to the brain: it is then less well assimilated, which undermines the production of serotonin and therefore sleep.

Finally, animal proteins (and particularly cooked fats) place too much demand on our organism in the evening because their digestion time is longer. The body must therefore produce more energy — and thus a slight excess of heat — to enable this digestion. Yet it is necessary for our temperature to drop in the evening to favour sleep.

Sleep disruptors

Various elements can disrupt our sleep and prevent a restorative rest.

Dietary disruptors

1) Coffee
Due to its caffeine content, coffee stimulates the nervous system up to 6 hours after consumption. To a lesser extent, tea also contributes to stimulating our brain.

2) Alcohol
While it promotes falling asleep, alcohol triggers adrenaline secretion during the night and causes melatonin levels to drop.

3) Excess animal proteins at dinner
As we have seen, it is preferable to opt for plant proteins in the evening, which contain carbohydrates and tryptophan that allow the synthesis of serotonin.

4) Cabbages and fermented foods
In some more sensitive people, cabbages and fermented foods such as sauerkraut can cause bloating and thus impair sleep quality.

5) Spices
Spices — such as pepper, paprika, or chilli — should be avoided in the evening for people with sensitive intestines.

6) Cooked fats
Cooked fats — and particularly fried foods — increase digestion time and can therefore disrupt sleep.

Other disruptors

1) Stress and anxiety
Stress and anxiety impair sleep quality: they cause difficulty falling asleep and can provoke insomnia. Mindfulness meditation or self-hypnosis are practices that can help reduce stress levels before going to bed.

2) Blue light
The use of screens (computer, television, phone) in the evening is to be banned. These screens produce blue light that activates light-sensitive receptors up to 100 times more than white light. They disrupt our natural circadian rhythm and reduce our sleep time. Therefore avoid screens as much as possible before going to bed. Put all your devices in night shift mode! It is also necessary to fall asleep in darkness to promote melatonin secretion.

3) Heat
In the evening, our body needs to lower its temperature for quality sleep. Avoid showers and baths that are too hot before going to bed, and think about cooling your room in the evening — ideally to 17°C.

4) Snoring and gastro-oesophageal reflux
Some people suffer from snoring whose cause needs investigating. Are they overweight? Do they have ENT disorders? Have they simply eaten or drunk too much? In any case, whether for the snorer or their partner, it is imperative to take this seriously and consider appropriate care. The same applies to gastro-oesophageal reflux, which can also have several causes — but the first question to ask is whether the evening meal was too heavy!

Natural supports for better sleep

Magnesium, melatonin (alone or combined with GABA).

Plants such as valerian, passionflower, lemon balm, hops… (Note: please consult us first, as there are contraindications in certain cases.)

We have plant extracts (drops) available in our practices this September for various indications. For sleep, we offer valerian, which is rich in GABA, and lemon balm — both are calming, sedative, and promote deep, restorative sleep. To be taken together or separately!

Hoping that these elements will help you have a very good night.