2024-02-20 14:58:00
Sleeping well depends on many factors, including diet and digestion. Thus, it is accepted that poor diet and digestive disorders cause sleep disturbances. Conversely, disorders in our microbiota can be explained by a shortage of restorative sleep.
Digestion problem in the evening, a cause of insomnia
Did you know that insomnia could be explained by difficulty digesting your evening meal? A poor digestion is a risk factor for insomnia, falling asleep, waking up during the night, nightmares and night terrors.
If you want to spend a peaceful and regenerating night, it is better to eat lightly at dinner time. “Avoid fats and animal proteins which are difficult to digest. It is better to integrate these during breakfast or lunch,” according to Dr. Maxime Stutz, sleep doctor.
However, it is better to eat in the evening to avoid nocturnal hypoglycemia which is a nuisance for good sleep. “Opt for starchy foods (whole grains and legumes) and cooked vegetables that are digestible and which generate a feeling of satiety in the long term,” adds the specialist.
Dysregulated microbiota, a cause of sleep disorders
When insomnia is repeated, this can be explained by an unbalanced microbiota. We are talking about intestinal dysbiosis. Such an anomaly could lead to a disorganization of sleep cycles resulting in less restful nights.
In 2020, studies carried out by Japanese scientists showed that by depopulating the intestinal microbiota of rodents by administering them antibiotics, we could modify the architecture of their sleep with a rarefaction of episodes of deep sleep, which is the most common form of sleep. more restorative (source 2). Conversely, in 2019, American researchers showed that by administering butyrate (a short-chain fatty acid favorable to intestinal hyperpermeability), deep sleep time could be optimized in rodents (source 3).
We therefore understand the importance of taking care of our intestinal microbiota (or intestinal flora) in order to optimize our nights and our state of health. We know that the solution is found in a balanced diet rich in fiber, which act like real prebiotics.
What intestinal diseases cause insomnia?
You have understood, unhealthy intestines promise restless nights. In this regard, studies show that certain digestive diseases can lead to sleep disturbances such as chronic insomnia (source 1). This is particularly the case:
of irritable bowel syndromewhich associates disorders of intestinal functioning including: abdominal pain; discomfort; intestinal transit disorders (constipation, diarrhea or alternation of the two). dyspepsiaa digestive disorder that causes heartburn and a feeling of “poor digestion”. gastroesophageal reflux disease or GERD which is favored by overweight and obesity (especially around the stomach) but also by lying down and meals that are too copious or consumed too quickly.
The pain associated with these diseases can cause difficulty falling asleep and nighttime awakenings, which reduces the total time spent in deep sleep and can cause chronic fatigue as well as daytime sleepiness.
Insomnia, a cause of difficult digestion
Things work both ways: if digestion determines sleep, a good night’s sleep is a guarantee of good digestive health.
Disturbed sleep is a cause of digestive disorders. Work conducted in 2020 shows that people with insomnia were more likely to develop gastrointestinal disorders, such as irritable bowel syndrome (IBS) and gastroesophageal reflux disease (GERD) (source 4 ).
It is therefore appropriate to treat chronic insomnia, sleep disorders and respect sleep hygiene rules (such as sleeping at set times, sleeping at least 7 hours per night, avoiding screens before To lie down…).
Digest well and sleep well: what should you eat?
In order to sleep well, it is recommended tohave a sufficient daily intake of magnesium and vitamin B6. Seafood, fish, dried fruits, dark chocolate and even mineral water are therefore highly recommended.
THE food which contain an amino acid called tryptophan (such as meat, fish, eggs, dairy products, whole grains, legumes or green vegetables) must also be included in the food bowl. “In fact, tryptophan is the precursor of serotonin from which melatonin (a hormone favorable to falling asleep) is secreted,” emphasizes Maxime Stutz, sleep doctor.
Let us add that the fiber consumption (which we find in plants such as fruits and vegetables) is essential for health of the intestinal microbiota. In fact, fibers are called “prebiotics”, that is to say they feed the good bacteria that make up the intestinal biota. However, as we have shown, a disrupted microbiota leads to an increased risk of developing sleep disorders.
Before sleeping you can drink herbal tea containing calming aromatic herbs (valerian, passionflower, chamomile, verbena, etc.) or a glass of milk. “Be careful, however, to limit your quantity of liquids in order to avoid waking up at night to urinate,” emphasizes the somnologist.
Furthermore, ban exciting drinks/foods from 5 p.m. such as fruits containing vitamin C, energy drinks, alcohol or even drinks containing caffeine or tea.
What foods contain tryptophan?
A diet rich in tryptophan allows Here is a list of foods rich in tryptophan, favorable to good sleep:
brown rice, sprouted rye seeds; legumes; soy proteins; algae; mustard seeds, brewer’s yeast; chocolate ; banana; broccoli, kale, spinach; dairy products; meat, eggs, fish; peanuts, almonds, wild hazelnuts and cashew nuts….
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