To improve your sleep, the naturopath recommends eating this “serenity” food between 5 p.m. and 6 p.m., when the body begins its nocturnal transition. It promotes relaxation.
For many people, nightfall, around 5 p.m. in winter, triggers a surge of anxiety. When the light fades, we may feel more vulnerable and give in to intrusive thoughts and feelings of oppression. To counter this phenomenon, our body needs to gently switch from “action” mode to “recovery” mode. This requires a specific intake of nutrients capable of regulating cortisol (the stress hormone) and promoting the production of serotonin, the chemical messenger of serenity essential to prepare for peaceful sleep.
If there is no miracle food that can erase stress with the wave of a magic wand, nutritional synergy can help get through this difficult end of the day, according to Audrey Vergès, naturopath. She recommends a winning “serenity combo”, designed to act as a true inner balm. The benefits of this combination are multiple: it helps stabilize blood sugar levels to avoid adrenaline rushes, while providing essential minerals that relax muscle fibers and calm the flow of thoughts. By acting directly on the chemistry of calming, this duo helps to release the pressure accumulated during the day.
This combo consists of a small handful of almonds (10 to 12 almonds) accompanied by an infusion of lemon balm. Almond, rich in magnesium and tryptophan, combines perfectly with the sedative and anxiolytic properties of lemon balm to calm the nervous system. For optimal effectiveness, it is recommended to take this snack between 5 p.m. and 6 p.m., when the body begins its nocturnal transition.
For the following dinner, the naturopath also suggests favoring foods such as avocado or lentils, which prolong this state of relaxation thanks to their richness in B vitamins and fiber, thus ensuring gentle satiety and nervous stability until bedtime. You can also allow yourself a square of dark chocolate with at least 70% cocoa for its additional magnesium content and its ability to stimulate pleasure hormones.
To ensure that these benefits are not negated, it is crucial to avoid certain common mistakes during the last meal of the day. Consumption of refined sugars or overly industrial dishes causes neuronal excitations contrary to rest, just like excess animal proteins which can stimulate alertness instead of calm. Likewise, alcohol remains a false friend which, despite sometimes falling asleep more quickly, fragments sleep and promotes anxiety upon waking. Finally, a diet that is too heavy or too fatty will force your body into an intense digestive effort, increasing your body temperature at the precise moment when it should be dropping to allow you to fall asleep peacefully.
