Notre société occidentale contemporaine semble mépriser le sommeil. Les Français dorment de moins en moins : une étude menée par Santé publique France en 2019 montre que les Français dorment moins de 7 heures par nuit. C’est la première fois que ce chiffre est aussi bas, ce qui en fait une préoccupation réelle pour les autorités sanitaires. En effet, le manque de sommeil a de multiples conséquences sur la santé : affaiblissement du système immunitaire, prise de poids, diabète de type 2, maladies cardiovasculaires, dépression… Pourtant, au même titre que l’alimentation, un sommeil de qualité est crucial pour la santé. Alors pourquoi ne pas combiner les deux stratégies ? Que devrait-on manger le soir pour bien dormir et optimiser notre santé ?
Mieux comprendre la science du sommeil
Le sommeil est réglé sur un rythme naturel : le rythme circadien, un rythme biologique regroupant tous les processus biologiques cycliques d’une durée de 24 heures. Plus simplement, c’est un cycle d’alternance entre veille et éveil, entre jour et nuit. Nous sommes donc naturellement programmés pour nous endormir la nuit et nous réveiller dès les premiers rayons du soleil.
Durant la nuit, 5 à 6 cycles d’environ 90 minutes se succèdent. Cependant, négliger les premiers signes de fatigue, tels que les bâillements ou la somnolence, perturbe notre cycle à un tel point qu’il nous est alors nécessaire d’attendre le prochain cycle pour pouvoir nous endormir à nouveau.
En matière de sommeil, nous avons besoin de régularité : des rythmes de sommeil différents la semaine et le weekend perturbent considérablement notre rythme circadien, avec pour conséquence un sommeil moins réparateur.
Que manger le soir pour bien dormir : les molécules qui agissent sur le sommeil
Ce sont les neurotransmetteurs, des substances chimiques qui acheminent les signaux nerveux, qui nous plongent dans le sommeil et nous en sortent. Pour que le cerveau se mette en mode sommeil, il faut que le réseau de neurones qui émet les neurotransmetteurs se mette en veille. Y a-t-il des aliments bénéfiques qu’on puisse manger le soir pour bien dormir ?
La sérotonine
La sérotonine est un neurotransmetteur qui joue un rôle à la fois dans l’éveil, mais aussi dans l’endormissement. Bien que massivement produite lors de l’éveil, la sérotonine est également impliquée dans les troubles du sommeil. En effet, l’inhibition de sa synthèse peut provoquer des insomnies durant plusieurs jours !
Le corps humain ne crée pas la sérotonine seul : il la synthétise au cours de la digestion à partir d’un acide aminé, le tryptophane. Ce dernier, dont on dit qu’il est un précurseur de la sérotonine – puisqu’il contribue à sa synthèse – est retrouvé dans de nombreux aliments : banane, ananas, prune, lait, dinde…
La mélatonine
La mélatonine est probablement l’hormone dont les effets sur le sommeil sont les plus connus. Fréquemment appelée « hormone du sommeil », elle joue un rôle crucial dans la régulation des cycles circadiens.
En l’absence de lumière, le cerveau crée la mélatonine suite à la transformation de la sérotonine afin de provoquer l’endormissement. C’est d’ailleurs pour cette raison que de nombreux médicaments d’aide au sommeil contiennent cette hormone.
Les noix, les tomates ou encore les pommes de terre contiennent de la mélatonine en petites quantités.
Le cas des somnifères
L’insomnie est un problème largement rencontré par les Français : 43% d’entre eux déclarent avoir déjà consulté un professionnel de santé pour y remédier. Bien que les somnifères puissent ponctuellement aider, il n’est pas recommandé d’y avoir régulièrement recours. En effet, sur le long terme, les somnifères et les anxiolytiques entraînent rapidement une accoutumance, sans toutefois permettre d’adresser la cause de l’insomnie.
Que manger le soir pour bien dormir : les aliments à favoriser
- La volaille : le poulet et la dinde contiennent du tryptophane, le fameux acide aminé essentiel qui aide le corps à fabriquer de la sérotonine puis de la mélatonine.
- Le poisson : riches en vitamine B6, le saumon, le thon et le flétan contribuent à fabriquer la mélatonine. En mangeant du poisson au dîner, on permet au cerveau d’anticiper son travail, bien avant d’éteindre les lumières.
- Le yaourt : le calcium contribue également à la transformation des molécules responsables du sommeil, à savoir le tryptophane et la mélatonine. Si tu n’aimes pas le yaourt, tu peux également retrouver du calcium dans les fromages, les amandes ou encore le chou frisé !
- Les bananes : elles sont riches en potassium, en tryptophane et en magnésium, contribuant ainsi à l’endormissement et au prolongement du sommeil. En effet, lorsque les niveaux de magnésium sont trop faibles dans l’organisme, les réveils nocturnes sont plus fréquents.
- Les céréales complètes et le riz blanc : riches en glucides, les céréales encouragent la production d’insuline qui à son tour entraîne l’activité du tryptophane dans le cerveau.
- Les noix : les noix, les graines de lin, de courge ou encore de tournesol contiennent du magnésium et du tryptophane, favorisant la sécrétion de sérotonine.
- Les œufs : ils sont également assez riches en tryptophane.
Quelques bon réflexes
Pour bien dormir, il est généralement déconseillé de manger le soir des repas trop copieux, épicés ou trop riches en protéines. Une digestion compliquée risque de perturber l’endormissement. Toutefois, un repas trop léger risque de te réveiller la nuit (sensation de faim, hypoglycémie). Essaie de dîner au moins deux heures avant de te coucher, afin de laisser le temps à ton corps de bien entamer sa digestion.
Que manger le soir pour bien dormir : 6 recettes faciles
Crédit photo : Pranav Kumar Jain sur Unsplash
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Tu as des fringales de fin de soirée, malgré tout ? Jette un œil à notre article 15 collations sante a manger le soir, tu y trouveras certainement ton bonheur !
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