While sleep remains a public health issue, eating behaviors appear to be effective levers to improve the quality of night rest. The World Health Organization (WHO) notably recommends a diet rich in fruits, vegetables, legumes and whole grains to support circadian rhythms and overall well -being.
5 foods to favor in the evening
1. Complete and complex carbohydrates
Brown rice, oats or wholemeal bread stimulate the production of serotonin, facilitating falling asleep without causing glycemic peak.
2. Sources of tryptophan
Eggs, poultry, fatty fish, seeds, legumes contain this essential amino acid. Sophie January, nutritionist for The Parisianexplain : « It is an amino acid precursor of serotonin, itself a precursor of melatonin ».
3. Fruits rich in melatonin and antioxidants
The sour cherry (“Tart Cherry”) and the Kiwi contain natural melatonin or antioxidants precursors.
4. Fatty fish
Salmon, tuna, mackerel bring omega – 3 and vitamin D, which regulate the synthesis of serotonin and melatonin.
5. Walnuts and seeds
Almonds, nuts, squash seeds offer magnesium, tryptophan, melatonin and fibers, promoting muscle relaxation and production of sleep hormones.
5 foods to avoid in the evening
1. Caffeine and energy drinks
Coffee, tea, energy drinks activate vigilance and delay falling asleep. ANSES confirms:
« Its effects on sleep is well known: delay in sleep, decrease in time and the quality of sleep».
2. Fat food and very high in protein
Red meat, cold meats, fried dishes, fermented cheeses slow down digestion and weaken sleep quality.
3. Dark chocolate
Rich in caffeine and theobromine, it stimulates the nervous system and interferes with falling asleep.
4. Citrus fruits and very vitamin fruit in the evening
Kiwi, citrus fruits bring vitamin C and antioxidants but can cause a stimulating effect at the end of the evening.
5. Gaser drinks and sweet foods
Sodas, very sweet desserts cause bloating, glycemic peak and deep sleep disturbance.
Practical advice and scientific analysis
Several tips are recommended for better sleep such as Light dinner and at least 2 hours before bedtime to promote digestion. Takebalanced epas which consists of a clever dosage of complex carbohydrates, lean proteins and unsaturated lipids. And finally, set up an RRegular food outline : favorable to circadian rhythms and a restorative night.
In addition, some recent studies can be interesting to experiment with yourself if your sleep is really bad:
- A study conducted in Japan on 4,825 participants shows that a contribution increased in protein and fibers prolongs sleep by 10–11 minutes and reduces night interruptions.
- Another, published on June 27, 2025, confirms that a daily lawyer improves sleep, cardiovascular health and lipid profile, in particular thanks to magnesium and potassium.
- A test dating from January 2025 attests that a diet rich in fiber, tryptophan and unsaturated fats promotes a deeper and less fragmented sleep.
