Sleep record: when sleep goes through the plate
Light dinner, yes, but not too much. Neither should you wake up in the middle of the night hungry! Also, to avoid this, it is advisable to absorb a portion of low glycemic index slow sugars such as whole grain bread or cereals, pasta or whole rice or still vegetables. In addition, these complex carbohydrates make it easier to fall asleep by increasing the concentration of hormones in the body. sleep : serotonin and melatonin.
Other foods to focus on : the fatty fish but also the oils olives, nuts and rapeseed. They contain essential fatty acids rich in omega 3, essential to the proper functioning of the brain. Their benefits to regulate the changing moods, the emotions but also the troubles of the sleep are demonstrated.
Finally, everyone has already tried to absorb a glass of hot milk at bedtime. And for good reason, dairy products such as milk, yogurts and white cheeses can also make sleep easier. Provided they still have their "whey": the transparent liquid that is above the yogurt.
Foods to avoid
Although it seems obvious, it is always good to remember that in the evening, all exciting (tea, coffee, tobacco, alcohol) are to be banned. Replace coffee with chicory and tea with soothing herbal tea made from chamomile, passionflower or lemon balm.
The consumption of other foods, less known for their "exciting" side, must also be stopped in the afternoon. These include chocolate, of cola and energy drinks. Finally, also limit foods rich in animal protein that increase alertness and can impair sleep in people prone to insomnia.
