Insomnia: 7 foods to avoid to sleep better in the evening (and what to do instead)

You wake up tired, with the feeling of having hardly slept? What if your dinner was in question? Certain foods seriously disturb sleep ... even if they seem harmless at first glance.

In this article, you will discover The 7 worst enemies of your sleep, validated by the latest scientific studies, and What you can do concretely tonight To finally spend a peaceful night.

😴 Why what you eat in the evening impact your sleep

The link between food and sleep is often underestimated. Yet, Certain foods stimulate your brain, increase your cortisol level or block melatonin production, l’hormone du sommeil.

Result: your body is on alert ... when you just want to sleep.

👉 Identifying the foods to be avoided may be enough to Find a restful sleep, without medication or complement.

⚠️ The 7 foods to avoid in the evening to sleep better

1. Dark chocolate (especially after 8 p.m.)

Yes, even if it is good for morale. Chocolate contains caffeine and theobromine, two stimulants who delay falling asleep. The more black it is, the more exciting it is.

To avoid if you have trouble falling asleep.

2. Coffee… even at 4 p.m.

It is often believed that snack coffee has no more effect. Fake. Caffeine remains active until 8 hours in the blood. A coffee at 5 p.m. can still disturb you at midnight.

3. Spicy dishes

Pepper, curry, tabasco ... These foods increase body temperature, slow down digestion And can cause night awakenings.

4. Cold meats

Rich in saturated fats and salt, cold meats are difficult to digest. It can also promote sleep apnea in sensitive people.

5. Refined cheeses (Roquefort, Brie, Camembert)

These cheeses contain tyramine, a substance that stimulates the brain and can cause restless dreams or even insomnia.

6. Alcohol

Current trap: alcohol gives the impression of promoting falling asleep ... but it Fragments sleep and prevents deep sleep.

Result: you wake up more tired than the day before.

7. Les boissons énergisantes (et même les sodas)

They often contain More caffeine than an espresso, without you realizing it. To be completely banished in the evening.

✅ Which is better to eat instead

• A banana 🍌 (rich in tryptophan)

• A few almonds 🌰 (natural magnesium)

• An infusion of chamomile or linden ☕

• Plain yogurt 🥣 (light and rich in calcium)

• A homemade vegetable soup 🥕

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📝 In summary: your dinner can sabotage your sleep

It’s not inevitable! By avoiding these 7 foods in the evening and adopting the right reflexes, you can Find a natural, deep and restful sleep. And with the help of Pharmaquiz, you go further: you finally understand How to eat better, sleep better and live better… Sustainably.