FOODS FOR A GOOD NIGHT'S SLEEP

Atelier Nubio - 10/09/2025

We all know the joy of waking up refreshed, with a clear mind and full of motivation! Of course, the night before plays an essential role in this. The quality of our sleep determines our day and impacts our entire daily life.

After the birth of a baby, for example, we try to lead a "normal" day on 3 hours of sleep... It's not easy to concentrate and stay calm! Becoming parents changes our relationship with sleep. A good night's sleep is then considered an exception, a real luxury.

We spend about a third of our lives in the arms of Morpheus, which is about 25 years. So wouldn't it be interesting to optimize this time?

Let's use the hours spent in bed effectively to regenerate and cleanse ourselves, to live each day a little happier.

It is essential to prioritize sleep if we want to maintain good physical and mental health. Among the habits to adopt for restorative sleep, evening meals are among the most important.

Foods influence our body at the deepest cellular level, and some directly promote falling asleep and a peaceful night.

We know that too low serotonin levels are linked to sleep disorders. Serotonin, also called the happiness and well-being hormone, promotes the production of melatonin: the sleep hormone.

It is also linked to stress management, depression, anxiety, and eating behaviors.

We understand then that a good level of serotonin is essential for sleeping well—who hasn't experienced insomnia related to anxiety?

The amino acid tryptophan, present in many foods, is the main precursor of serotonin. It is therefore possible to naturally increase your serotonin level through diet.

Foods to prioritize in the evening

These foods are interesting for their "sedative" effects and their ability to promote good sleep:

• fish
• poultry
• eggs
• whole grains
• legumes (chickpeas, lentils, beans, etc.)
• soy (tofu, tempeh, miso, etc.)
• banana
• date
• mango
• avocado
• tomato
• pumpkin
• oilseeds
• brewer's yeast

Beyond diet, serotonin also increases with physical activity, enjoying oneself, and experiencing positive emotions.

Eating habits for better sleep

Serotonin levels are essential, but certain dietary habits can also condition the quality of the night:

Don't eat heavy meals in the evening

Opt for light meals to facilitate digestion and avoid continuing to digest through the night.

The night is dedicated to regeneration and elimination.

Avoid:

• fried foods
• very fatty dishes
• red meat
• cheeses
• very sweet desserts
• hard-to-digest mixtures

Prioritize, for example, bone broth, a light yet nutrient-rich cup.

Don't eat late

Leave at least 2 hours between dinner and bedtime.
For a heavier meal, allow 4 hours.

Avoid stimulants

Coffee, tea, sodas, alcohol, and dark chocolate should be avoided from mid-afternoon to avoid disturbing sleep.

Consume soothing plants

Infusions can promote relaxation and falling asleep:

• camomile
• linden
• verbena
• passionflower
• lemon balm
• orange blossom

To promote melatonin secretion, it is also important to sleep in complete darkness.