The role of food in sleep
The composition and timing of meals can influence the length and quality of sleep. In the evening, we need serotonin and melatonin, two hormones responsible for calming and regulating sleep. Therefore, choose foods that promote the production of these two hormones, such as slow sugars (whole grains), fruit, yogurt, cheese, nuts and almonds. To help you fall asleep, optimize your magnesium intake! Dark chocolate, bananas, oilseeds, legumes, seafood, spinach or figs will help you sleep through the night. Finally, try to have dinner 2 to 3 hours before bedtime, as digestion will raise your body temperature. In order to fall asleep, the temperature should drop by about 1°.