In the evenings when sleep is delayed, the blame is most often laid on lifestyle: accumulated stress, notifications on social networks and caffeine consumed in the second part of the day. But there is one frequently overlooked detail, experts say: dinner. It's not just the time we eat that influences the quality of our sleep, but also the food combinations on the plate, because some can destabilize blood sugar and make digestion difficult before bed.
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“If you choose to eat the right foods in the evening, you can improve your sleep”Rachel Brief, nutritionist at The Lanby, tells Women's Health. “You should choose foods that contain protein, fiber and healthy fats to keep your blood sugar stable before bed.” Magnesium, tryptophan and B vitamins also help the body support serotonin and melatonin production, she says.
If sleep disturbances are frequent and are associated with persistent daytime fatigue or morning headaches, a medical consultation is indicated. Conversely, if you have occasional trouble falling asleep, adjusting your evening meal can help you sleep better.
Nutritionists' recommendation: 10 foods for restful sleep
The almonds
Almonds are a “smart” snack in the evening, as they have protein, good fats and fiber, which helps stabilize blood sugar. And with magnesium and tryptophan content, they can be a good choice before bed.
cherries
Cherries contain melatonin, a hormone involved in regulating the sleep-wake rhythm. And in 5 out of 6 studies reviewed, sour cherry juice or supplements went hand in hand with improvements in sleep quality.
Chamomile tea
A cup of chamomile tea consumed in the evening can be a simple and effective choice, especially if you would normally add another coffee, juice box or something sweet to the menu “to calm down”. Chamomile is often recommended by specialists, and their explanation lies in the fact that it contains apigenin, an antioxidant that some research suggests can help the body relax before bed.
There is, however, one detail to consider. Tea, drunk late at night and in large quantities, can ruin your sleep because you will end up waking up during the night to go to the bathroom. It is ideal to drink it about an hour before going to bed.
eggs
Eggs provide tryptophan and vitamin B6, nutrients involved in the production of melatonin and serotonin. Often people don't take into account that the important nutrients are in the yolk, not the white.
pistachios
Pistachios provide vitamin B6, protein and healthy fats. It also has melatonin, a strong ally for quality sleep.
Peanut butter
Peanut butter with a banana in the evening is ideal, says Rachel Brief. On the one hand, the peanut butter brings healthy fats, protein and tryptophan, and on the other hand, the banana supplements with vitamin B6, magnesium and potassium. She recommends that tryptophan-rich foods be eaten alongside carbohydrates. “Carbohydrates act as a kind of vehicle that helps tryptophan reach the brain”explains the specialist. “And once there, tryptophan can be converted into serotonin.”
Salmon
Salmon and other fatty fish are good sources of omega-3, and research suggests that omega-3 may contribute to more restful sleep. Salmon also has vitamin D, and research links it, in some cases, to sleep quality. It also contains tryptophan, an amino acid involved in the production of serotonin and melatonin.
Greek yogurt
Greek yogurt can be a good choice in the evening because it fills you up and doesn't spike your blood sugar like many desserts do. It contains a lot of protein and tryptophan. “Replace evening ice cream with Greek yogurt!”recommends Rachel Brief.
Chia seeds
Chia seeds provide fiber and magnesium, useful for stable blood sugar in the evening. “That can count before bed”says nutritionist Jessica Cording. In addition, chia has omega-3 acids, associated in some research with longer and better sleep.
Avocado
Avocados have magnesium, healthy fats and potassium, elements that support the normal functioning of the nervous system and muscles.
Bonus: Kiwifruit
Kiwifruit is appearing more and more in research on the connection between food and sleep. Some studies show that eating it in the evening can help you fall asleep faster and get a better night's sleep.
A paper published in 2023 followed elite athletes who consumed two kiwis about an hour before bed, daily, for four weeks. In the end, the participants slept more and had more efficient sleep. The explanation could lie in the combination of antioxidants, fiber and melatonin in kiwi, experts say.
When to eat in the evening
However, this list is not an excuse to eat at midnight. For example, Brief says that foods that can improve sleep quality should be eaten two to three hours before bed. “If you eat and immediately go to bed after finishing the meal, you can ruin your sleep and end up with digestive problems, including gastric reflux”she warns.
