Place for readers | What do we eat before bed?

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It is estimated that one in four adults is dissatisfied with their sleep. It’s a lot. And it’s normal to want to do everything possible to improve it.

To answer this question, The Press interviewed two nutritionists and a neuropsychologist. On both sides, we first emphasize this: sleep is influenced by several factors.

“When humans have a problem, by default, they wonder what they can add,” underlines neuropsychologist Maude Bouchard, director of research and development at HALEO. A relaxation method? A supplement? A change of schedule? “But in the clinic, it’s often an addition of things that will have a positive impact on sleep,” she says.

If you’re looking for the food or drink that will change the game… you might be a little disappointed.

When it comes to diet, it’s rather long-term habits that play a key role in sleep quality, she says. Studies suggest that following healthy eating recommendations, or eating more fruits and vegetables for a few months, could promote better sleep (duration, quality and insomnia), notes the nutritionist.

Blood sugar levels during the night could influence sleep quality. “On an occasional basis, we can therefore favor a dinner with complex carbohydrates, such as whole grains and legumes,” indicates Anne-Julie Tessier.

Study tour

The first studies that looked at the effect of specific foods on sleep date back to the 1970s, with British malted milk Horlicks. No wonder they focused on milk, which is traditionally associated with falling asleep in the West. It is even implied in a passage from the Old Testament (when the heroine Yael kills Sisera in his sleep after serving him a glass of milk).

Scientists have been interested in a specific compound in milk: tryptophan, which is also found in nuts, legumes, poultry and salmon, among others. “It is an essential amino acid that the body uses to produce serotonin, a neurotransmitter that promotes relaxation and well-being, as well as melatonin, a key hormone in the regulation of the sleep-wake cycle,” explains Anne- Julie Tessier.

Studies on milk are small and limited. One of them showed that a 500 ml glass of milk was insufficient to have an impact on the blood level of melatonin… Consumption of foods rich in tryptophan (enriched cereals, milkshakes) could improve sleep, according to certain data, but “additional research will be necessary to confirm the effects of consuming these foods,” indicates Anne-Julie Tessier.

Similar studies have been carried out on cherry juice, salmon, nuts and even… kiwi. The protocol tested? Two kiwis per day, one hour before bed. The Chinese study, funded by the world’s largest kiwifruit distributor, involved just 24 participants. “We are therefore far from established facts,” summarizes nutritionist Stéphanie Côté.

“All studies end with “these are preliminary studies, and we need more research to validate the results,” emphasizes Stéphanie Côté. In short, we take nothing for granted in this. »

Are you tempted by the kiwi experience? Is your glass of hot milk part of a relaxing ritual?

People are also tempted by herbal teas (like the famous chamomile) or even dietary magnesium supplements. “When we look at the scientific literature, the scientific evidence is rather thin, and that’s what’s boring,” notes Maude Bouchard. But that doesn’t mean that we can’t use them if it makes us feel good and if we know that it has no negative effects. »

On the supplement side, melatonin is used to help people with atypical schedules, and iron can improve restless legs syndrome in certain cases, notes Maude Bouchard. “It’s worth talking to your doctor about your symptoms,” she says.

Behaviors to adopt (or not)

Eating behaviors can also impact sleep. We suggest, for example, waiting two to three hours after dinner before going to bed so that the body can begin to digest.

“One thing is certain: if you drink coffee late during the day or eat a very fatty or spicy meal in the evening, it may harm your sleep,” adds nutritionist Stéphanie Côté. The same goes for alcohol: it is better to deprive yourself of it in the hours before bedtime, or to do without it altogether.

Another habit that interferes with sleep? Getting up in the middle of the night to have a glass of milk, cereal, a supplement, a sleeping pill…

“The brain sees it as a reward, and it may want it the next night,” summarizes neuropsychologist Maude Bouchard.

First-line treatment for insomnia, cognitive-behavioral therapy for insomnia (CIBT) also allows us to review the behaviors and thoughts that exacerbate sleep problems. “And these programs have been studied a lot,” concludes Maude Bouchard.