Un bon régime alimentaire pour bien dormir

A good diet to sleep well

Diet plays a vital role in daily health and well-being. Diet is also closely linked to the quality of sleep. To enjoy restful sleep and improve your daily performance, it is essential to know which foods to favor and which to avoid – or to consume in moderation!


In order to fall asleep, the body needs the body temperature to drop by 1°C. This is why we recommend not overheating the bedroom – and instead opting for a winter duvet when temperatures drop. During the night, the body slows down, including the gastrointestinal system. However, digestion is a process that requires a lot of energy. Also, if you go to bed after a meal that is too large, your digestion will take longer and be more difficult, which will considerably affect the quality of sleep.

It is therefore advisable to “eat light” in the evening, and to consume your last meal of the day 3 hours before going to sleep. But be careful: eating light does not mean not eating at all! Although the body operates slowly, it still needs energy during the night.


Of course, exciting substances such as coffee or theine are not recommended in the evening. The same goes for alcohol: if it causes you to fall asleep quickly, it causes frequent awakenings in the second half of the night. In addition, it modifies what we call sleep architecture, by reducing paradoxical sleep phases. This leads to difficulty concentrating and memory problems because the brain does not regenerate properly.

We should primarily avoid foods rich in saturated fats and proteins, such as cold meats, cheeses, fried chicken or eggs, breaded foods, or even fatty pastries. Difficult to digest, they increase thermogenesis – in other words, they cause an increase in body temperature incompatible with the process of falling asleep. In addition, they promote the production of dopamine .


To sleep well, it is important to have a balanced diet, favoring certain nutrients. Among them: tryptophan, an amino acid that the body cannot produce, and which is contained in dairy products, eggs, walnuts, almonds and hazelnuts. Tryptophan promotes the production of serotonin , a hormone that regulates mood and prepares you for sleep. For this, it must be consumed with carbohydrates. Starchy foods such as pasta also effectively prevent the risk of “nighttime cravings”.

Most starchy foods contain tryptophan. In the evening, it is wise to favor rice or barley, or even cereals rich in fiber, such as oats. Among other foods containing tryptophan: tuna and salmon, which have the particularity of being also rich in vitamin B6 , essential for the production of melatonin , the “sleep hormone”.

Some fruits turn out to be perfect for dinner. This is particularly the case of bananas, rich in potassium : its relaxing action promotes sleep. The apple also contains potassium, as well as bromine, which has a slight sedative power. During winter, opt for homemade clementine juice.

A small amount of fast sugars helps you fall asleep. Choose a fruit like fig or persimmon, or a spoonful of honey in a linden or chamomile herbal tea. Be careful, however, with chocolate, which contains caffeine.

Finally, many sleep disorders are linked to stress. To limit the risks, choose foods rich in magnesium, such as soy, nuts, spinach or pumpkin.