2023-12-06 20:22:00
Introductory reminder, what is sugar?
Sugar belongs to the group of carbohydrate nutrients. It is found in many daily food products: tomato sauce, bread, biscuits, drinks, etc. It is also necessary to distinguish between so-called “simple” ones (monosaccharides) such as fructose contained in fruits and multiple sugars. (plysaccharides) found for example in potatoes, pasta or even rice.
The effects of sugar on sleep and weight gain
According to several studies, sugar would promote insomnia. “In fact, sugar causes a rapid increase in sugar levels (blood sugar), which can make it more difficult to fall asleep due to having more energy and therefore being awake,” explains Dr. Cohen. A study published in the sleep magazine Smartsleep (source 1) also showed that “increased sugar consumption led to significantly less restorative and restless sleep and shortened the subjects’ deep sleep phase.”
Lack of sleep also impairs the functioning of hunger and satiety hormones, leading to feeling more hungry during the day. Several studies have also shown that on average, people who did not get enough sleep the night before tended to eat more frequently and, above all, more sugary and fatty foods.
In short: the more sugar we consume, the more poorly we sleep and the more poorly we sleep, the more sugar and food energy the body needs. It is therefore a vicious circle resulting in weight gain. And even more so than eating sugar before sleeping favors the fixation of fats by the body.
Drinking milk with honey at bedtime: wrong or good idea for sleeping well?
TRUE ! If sleep is slow to come, it would indeed be suggested to drink a glass of hot or lukewarm milk accompanied by a teaspoon of honey, ideally an hour before bedtime.
The presence of tryptophan, an amino acid abundant in milk proteins, helps you fall asleep peacefully. Jean-Michel Cohen, nutritionist.
Namely: the soothing effect of this milk and honey association works on children as well as adults and the elderly.
Chocolate in the evening, what is the link to sleep?
Rich in magnesium, a trace element with relaxing properties, chocolate might also help you sleep. Provided of course, that you moderate your consumption and favor dark chocolate, which is less rich in sugar than white or milk chocolate.
Why make sure you maintain good sleep? The consequences on health
Beyond weight gain and insomnia, a lack of sleep can have other effects on people’s health:
- Poor sleep can lead to short and long term memory problems, as well as difficulty concentrating. But also, mental health problems, such as depression, anxiety and irritability. Sleep plays an important role in regulating emotions.
- Inadequate sleep can weaken the immune systemmaking the body more vulnerable to infections.
- Chronic painsuch as back pain, can be exacerbated by poor sleep.
- Poor sleep may also be linked to an increased risk of cardiovascular illnesses, including hypertension, heart disease and stroke.
- Insufficient or poor quality sleep can also increase insulin resistance, which increases the risk of developing type 2 diabetes.
- Finally, sleep disorders can lead to decrease in libido and sexual problems.
General tips for sleeping well
To have a peaceful night, it would be good to respect certain principles such as:
- “Respect your own rhythm and sleep needs by going to bed at the first signs of sleep (yawns, heavy eyelids, itchy eyes, etc.)” advises the National Institute of Sleep and Vigilance (source 2). Maintain regular getting up and going to bed times, both during the week and at the weekend.
- Expose yourself to the light of day especially in the morning, to help regulate your biological clock.
- “Moderate your consumption of stimulants (coffee, tea, cola, energy drinks) by avoiding drinking them following 2 p.m.,” adds Dr. Cohen.
- “Practice regular physical activity to ensure the proper functioning of the biological clock. Preferably stop 3/4 hours before bedtime” continues the nutritionist.
- In the evening, to prevent nighttime cravings, don’t skip dinner but be careful to avoid dishes that are too fatty and difficult to digest.
- Eat at regular times : “Maintaining a regular meal schedule can help regulate the body’s biological clock, thus promoting better sleep” recommends Dr. Jean-Michel Cohen.
- Favor a calm activity in the evening (soft music, reading, relaxation, manual activities……)
- Create a room conducive to sleep: darkness, silence, temperature between 18° and 20°C.
- “Disconnect screens 1 to 2 hours before bed (turn off smartphone, tablet, computer, etc.) and leave them off until the next morning” (source 2).
Foods to favor for sleeping well
Certain foods promote sleep, it is good to favor them. These are foods particularly rich in:
- Tryptophan: “It is an amino acid precursor of serotonin, a neurotransmitter which promotes relaxation” indicates Dr Jean-Michel Cohen. Among foods rich in tryptophan, we can for example cite: turkey, chicken, nuts, seeds pumpkin and soy. “Serotonin then transforms into melatonin, a sleep hormone.”
- Complex carbohydrates: Foods such as whole grains, brown rice and legumes help regulate blood sugar levels. This can prevent fluctuations in blood sugar levels during the night, which can sometimes cause sleep problems.
- Magnesium: “Magnesium contributes to the regulation of melatonin, which can improve the quality of sleep” continues the dietetics specialist. It is found for example in spinach, almonds, pumpkin seeds and dark chocolate (to be consumed with moderation).
- Vitamin B6: “It is necessary for the conversion of tryptophan into serotonin. Foods rich in vitamin B6 include bananas, potatoes and leafy green vegetables in particular.
- Calcium : “The calcium contained in dairy products (yogurt, cheese, etc.) but also in green leafy vegetables and almonds is important for regulating the production of melatonin.
Which fruits to choose before going to sleep?
“Almost all, as long as you eat them 2 to 3 hours before bedtime. Be careful not to overdo it with bananas, which have more calories than other fruits (editor’s note: 90 calories per 100g compared to an average of between 50 and 55 calories) ” warns Dr. Jean-Michel Cohen. Also note that the riper a fruit, the sweeter it is.
In conclusion: limit sugar intake before bedtime and have a light dinner, at least two to three hours before bedtime to facilitate digestion.
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