Tossing and turning in your bed to find sleep happens to you regularly.
And if the problem was not the last episode watched of
The Chronicle of Bridgerton
, but rather these lasagna gratin tasted three hours earlier?
Nutritionist Raphaël Gruman (1) lists the foods to eat to sleep straight through.
Read also »
To feel better in your body, eat dinner earlier
In video, which foods to favor for better sleep?
The right plate
Without much suspense, it is the dinner meal that plays on sleep. "It's the one that comes closest to bedtime. The other foods of the day are already eliminated for the most part, at the time of going to bed”, describes the nutritionist. The art of concocting your menu is based on finding the right balance between a light and satisfying meal. Proteins act as a good base. Accompany your meals with quinoa, lentils or even bulgur. “They have the advantage of being very nutritious and provide a feeling of satiety for longer. This avoids the small nocturnal hollows which can harm sleep, ”explains the professional.
If, for you, a meal without vegetables is a sacrilege, go for your green friends as long as they are cooked.
According to the nutritionist, carrots or endives, for example, can be eaten, but once in the pan.
Otherwise, risks of bloating are to be expected during the night.
These vegetables are producers of serotonin: “An amino acid, involved in the secretion of melatonin (
the sleep hormone, Ed
.).
It is also the neurotransmitter of happiness: guaranteed relaxation”, he assures.
Hot water soothes a lot
Other allies not to be overlooked: dairy products.
Vegan friends, go your way, it only works if it's animal milk.
“They contain an amino acid, called tryptophan, which also helps secrete melatonin.
The body does not produce any, it needs an external boost,” says Raphaël Gruman.
A cow's or sheep's milk yoghurt for dessert will help you
fall
in love with Morphée.
Selection of healthy recipes
Selection of healthy recipes
Spicy Tofu Stew
Asian-inspired vegetarian stew, full of protein and vitamins.
See the Spicy Tofu Stew recipe.
Bernhard Winklemann
John Dory, pear parsnip and beets
A beautiful fillet of noble fish alongside autumn fruits and vegetables.
See the John Dory recipe with parsnips, pears and beets.
Jacques Caillaut
Risotto and pea cream
A creamy, invigorating and comforting dish to get through fall in good health and confidence.
See the recipe for risotto and cream of peas.
Bernhard Winkelman
Buckwheat risotto with scallops
Buckwheat goes wonderfully with iodine and the sweetness of scallops.
Creamy and tasty, an ideal dish to treat yourself.
See the recipe for buckwheat risotto with scallops.
Albine&Co / Photo press
Red mullet with lemon sauce and mashed carrots
Mango rolls with cream cheese
Constantinople salad
Warm lentil salad with turkey and feta
Nice-style rice salad
Salmon with turmeric
Mango, onion and poppy seed semolina
Tart with vegetables and glazed greens
Tiep bou dien
Stuffed tomatoes
Citrus honey and dried fruits
Beetroot and white radish fritters
Chocolate Quinoa
Potatoes with salmon roe
Chicken meatballs
Sea bream ceviche
Beni Imo Cheesecake
Vegetable and bulgur casserole
Chocolate creme brulee
Lentil Falafel
Kasha pancake with smoked salmon
Vegan chocolate and applesauce cake
Homemade sage gnocchi
Quinoa gratin with fresh vegetables and goat cheese
Tomato and aubergine gratin
Wok of vegetables and grilled marinated tofu
Lentils and kale with garlic cream
Fruit muesli
Fried noodles with vegetables and coconut
Roasted goose and its spicy stuffing
Rolled omelet with herbs
Buckwheat, spinach and Parmentier-style goat cheese
Pastilla of tempeh, pumpkin and chestnuts
Grilled guinea fowl and vegetable tabbouleh
Poke bowl veggie avocado and soba noodles
See the slideshow
39 pictures
The right hydration
Do not forget the herbal teas that have proven their effectiveness.
“A mixture of valerian, linden and passionflower, to infuse in hot water, is very interesting.
These plants have recognized relaxing virtues.
And hot water soothes a lot too,” says the nutritionist.
This small, easy-to-implement ritual hydrates the body before a long period without a drop.
Finally, to enhance dinner, it is better to opt for still water rather than sparkling water.
It does not disturb the digestive mechanism and does not excite.
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The bad students
That's when your lasagna dish comes in. “Dishes that are too rich are very difficult to digest. This requires a lot of energy from the body, which therefore restarts its entire mechanism, and sleep is no longer its priority”, develops the professional. In addition, a slight overheating appears at the level of the internal temperature. The body has to "burn those calories" and its temperature rises, while it asks to be low to find sleep. Same observation if you carry Indian cuisine in your heart... often spicy. So before putting on your most comfortable pajamas in the hope of having a good night's sleep, already think about dinner that is Morpheus-compatible.
(1) Raphaël Gruman is the author of
Dopamine: the easiest slimming and well-being diet in the world
, 320 pages, 18 euros, Ed.Leduc.S, February 2018.
* Originally published in January 2019, this paper has been updated.
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