If you struggle to fall asleep, the answer might be on your plate. Here are seven foods to favour in the evening: nutritious, delicious and packed with goodness, they’ll support your sleep without compromising your efforts to stay in shape!
Food no1 to favour in the evening: green vegetables
Vegetables in general should feature at every meal — both because they’re low in calories and rich in fibre and nutrients. But leafy green vegetables — lettuce, spinach, courgette and broccoli — offer an extra benefit: they contain vitamin B9. This nutrient plays a key role in supporting a balanced nervous system and has an undeniable anti-stress effect. What better way to unwind and enjoy a good night’s sleep?
Food no2: grains and pseudo-grains
Carbohydrates have something of a bad reputation right now — blamed for weight gain and sensitivity issues (thanks to gluten). Yet they have real advantages: they provide energy, fuel the brain (which uses up to 40% of daily carbohydrate intake) and are satisfying. They also contain tryptophan, an amino acid that is a precursor to serotonin and melatonin — the neurotransmitters responsible for regulating mood and sleep. Eating them in the evening is therefore a good idea: not only do they help prevent cravings at night, which can undermine your efforts to maintain a healthy weight, but they also promote sleep. To enjoy this double benefit, opt for certain grains and pseudo-grains, such as quinoa, oats, rice or rye.
Food no3: eggs
Protein intake in the evening should be kept moderate — not only because some proteins can be heavy to digest (think fatty proteins like certain meats) and are less efficiently absorbed later in the day, but also because some are high in tyrosine, an amino acid that is a precursor to dopamine, the “anti-fatigue” hormone. Not ideal for a good night’s sleep… Eggs, however, are the exception: they are very easy to digest, so they won’t weigh you down, and they’re also very rich in tryptophan, which supports mood and sleep. They’re therefore a great evening choice. Prepare them with minimal fat — ideally soft-boiled or hard-boiled.
Food no4: dark chocolate
Yes, chocolate is calorie-dense and not exactly the first thing that comes to mind when watching your figure. But (and there is a but), it’s remarkably rich in nutrients: it contains magnesium, whose calming properties are well recognised, as well as vitamin D. A vitamin D deficiency may lead to excessive daytime drowsiness and difficulty falling asleep at night. And to top it all off, a small amount of sugar is known to calm the brain and support better sleep. To enjoy all the benefits of chocolate without the guilt:
- choose dark chocolate with a high cocoa content (that’s where all the good stuff is!);
- stick to just one square in the evening;
- eat it right after your meal, so the fibre from the other foods acts as a buffer, preventing an insulin spike and fat storage.
Food no5: soup
The classic “soup and off to bed” saying has its merits… but not entirely. Let us explain! A vegetable soup is an excellent evening choice: it helps to hydrate the body (which can be dehydrated by the end of the day), it’s wonderfully comforting (drinking something warm in the evening helps regulate body temperature, which encourages sleep) and it’s light (helping to avoid bloating at night). That said, while it’s filling in the moment (thanks to fibre), it doesn’t last long as it’s quickly digested. So yes to soup — but it’s worth pairing it with a source of carbohydrates or lean protein. We suggest adding a little fish (ideally one rich in vitamin D, such as salmon or sardines) or two slices of toast (for example, toasted bread with a little hummus).
Food no6: oily fish
As mentioned above, fish — especially salmon, sardines, trout and mackerel — are ideal in the evening. Why? Because they combine a high vitamin D content with omega-3 DHA. The former positively influences the circadian rhythm (the sleep-wake cycle), while the latter supports the release of melatonin, the sleep hormone. They’re also high in protein, making them craving-busting and figure-friendly. One caveat: enjoy them in moderation, as they can be demanding to digest and may, in larger quantities, have a negative effect on sleep.
Food no7: banana
Here’s a fruit with a lot going for it! First, let’s put the myth to rest: bananas do not make you gain weight. They’re appetite-suppressing and their natural sweetness helps curb any urge to reach for far more calorie-dense foods. What’s more, they bring together three key micronutrients that are ideal in the evening: magnesium (a natural sedative), potassium (which has a relaxing effect on muscles and improves sleep quality) and tryptophan (a precursor to serotonin). To make the most of its benefits, pair it with other fruits, a handful of nuts (almonds, cashews) or some seeds (sesame, pumpkin). In short: for dinner, treat yourself to a smoothie bowl made with banana. Maximum enjoyment, controlled calories and a peaceful night’s sleep.