What Keeps Us Awake—and How Food Fits In
According to a 2023 survey by France’s National Institute of Sleep and Vigilance (INSV) and MGEN, 37% of French people say they’re unhappy with the quality of their sleep. Problems snoozing can stem from all sorts of sources: stress, anxiety, an awkward mattress, or a bedroom that’s too hot or too cold. But here’s the scoop—your daily diet actually plays a part in how restful your nights are. INSV boils it down simply: “Eat well to sleep well.”
So, the obvious next question: What should you eat for peaceful nights? On her Instagram account @dietetiqueplaisir, dietitian Julie Chenu shared her go-to snack that can help you slip into dreamland faster. Spoiler: it’s deliciously simple.
The Sleep Power of Tryptophan
In her video, Chenu highlights the importance of tryptophan for sleep. Never heard of it? Tryptophan is an essential amino acid—your body can’t whip it up on its own, so you have to get it from food. And it’s a multitasker: tryptophan helps regulate your sleep, your mood, and even your feelings of fullness. It’s also a key ingredient for producing serotonin and melatonin, those famous hormones that help you relax and get to sleep.
If you want to drift off more smoothly, Chenu suggests boosting your intake of tryptophan in the evening, ideally as a bedtime snack. For maximum effect, she says it’s best to pair tryptophan-rich foods with a source of carbohydrates—this duo helps tryptophan reach your brain more easily.
The Banana Bedtime Snack Recipe
Enough theory—how do you turn this health advice into a habit? Chenu’s short video features a snack starring bananas, naturally packed with tryptophan. Good news for sleep-seekers: this treat is quick, easy, and needs just a few ingredients. Perfect for making it part of your nightly routine.
Here’s her simple recipe:
- Slice a banana into four pieces.
- Spread peanut or almond butter over each banana chunk.
- Sprinkle with chopped almonds.
- Lightly drizzle with melted dark chocolate.
- Pop it in the fridge for an hour. That’s it—you’re ready for some sweet dreams!
Extra Tips from the INSV for Better Sleep
The INSV also offers some handy nutrition tips to help encourage restful sleep. Their recommendations:
- Have dinner not too early, not too late—Goldilocks style.
- Add complex carbs (like whole grains) to fend off late-night munchies.
- Steer clear of alcohol and heavy meals late in the evening.
- Avoid quick sugars during the day—save those for your nighttime snack!
- Limit stimulants such as caffeine and nicotine.
It’s all about balance, not just in your diet, but also in your daily routine and your sleep.
“Eat well to sleep well.”
Wrapping Up: A Note from the Author
As a journalist covering Health, Love, Parenting, and Nutrition, I’m genuinely passionate about writing. Every day, I break down the latest scientific studies for you, along with sharing tasty recipes and tips for happy relationships. My interests are as varied as they are rewarding—keeps my workdays endlessly fascinating!
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
