{"id":11822,"date":"2024-02-09T20:18:28","date_gmt":"2024-02-09T20:18:28","guid":{"rendered":"https:\/\/www.africa-press.net\/sao-tome-e-principe\/politique\/nutrition-quelle-alimentation-pour-favoriser-le-sommeil"},"modified":"2024-02-09T21:39:41","modified_gmt":"2024-02-09T21:39:41","slug":"nutrition-quelle-alimentation-pour-favoriser-le-sommeil","status":"publish","type":"post","link":"https:\/\/www.africa-press.net\/sao-tome-e-principe\/toutes-les-actualites\/nutrition-quelle-alimentation-pour-favoriser-le-sommeil","title":{"rendered":"Nutrition : quelle alimentation pour favoriser le sommeil ?"},"content":{"rendered":"

Africa-Press – S\u00e3o Tom\u00e9 e Pr\u00edncipe. <\/strong><\/span>Une bonne nuit commence… dans l\u2019assiette ! Et en particulier celle du soir. Car il existe bel et bien une e\u0301troite relation entre notre alimentation et le sommeil. Notez bien ces conseils afin de passer une nuit aussi apaise\u0301e que re\u0301cupe\u0301ratrice !<\/p>\n

Il est bien connu qu\u2019un cafe\u0301 serre\u0301 avale\u0301 en fin de journe\u0301e peut entrai\u0302ner quelques difficulte\u0301s d\u2019endormissement, une fois au lit. Au-dela\u0300 du type de boisson consomme\u0301e, le volume du repas et la composition des mets repre\u0301sentent autant d\u2019e\u0301le\u0301ments susceptibles d\u2019influer sur la dure\u0301e comme sur la qualite\u0301 de notre sommeil.<\/p>\n

L\u2019Institut du sommeil et de la vigilance (InVS) pre\u0301conise de manger deux heures avant le coucher. Autrement dit, pas trop to\u0302t afin de nourrir le cerveau, pluto\u0302t actif durant la phase de sommeil paradoxal\u2013 celle des re\u0302ves. Ni trop tard car \u00ab la digestion provoque une e\u0301le\u0301vation de la tempe\u0301rature du corps, nuisible au sommeil \u00bb, selon l\u2019InSV.<\/p>\n

Se\u0301rotonine, tryptophane…<\/b><\/p>\n

Dans le contenu de l\u2019assiette, pre\u0301voyez des glucides lents (riz, pa\u0302tes, semoule, pain, pomme de terre…). Ces sucres faciliteront la vie de votre cerveau durant le sommeil paradoxal et e\u0301viteront a\u0300 notre organisme de \u00ab puiser dans ses re\u0301serves au lieu de dormir et cela peut se produire sans que vous en ayez re\u0301ellement conscience \u00bb, poursuit l\u2019institut. Ces fe\u0301culents favoriseront aussi la production de se\u0301rotonine. Ce neurotransmetteur intervient dans la se\u0301cre\u0301tion de la me\u0301latonine, l\u2019hormone qui re\u0301gule notre sommeil.<\/p>\n

La se\u0301rotonine \u2013 et donc la me\u0301latonine \u2013 adorent e\u0301galement les aliments riches en tryptophane ! Vous en trouverez dans les le\u0301gumineuses, le poisson, le riz complet, les produits laitiers, les volailles, les \u0153ufs, le chocolat, la banane, les fruits secs…<\/p>\n

mais pas de tyrosine… !<\/b><\/p>\n

En revanche, e\u0301vitez la viande rouge, car elle renferme bien du tryptophane, elle renferme aussi de la tyrosine, un acide amine\u0301 pre\u0301curseur de la dopamine, l\u2019hormone du plaisir mais aussi de l\u2019e\u0301veil ! Proscrivez aussi l\u2019alcool qui, s\u2019il peut sembler agir comme un somnife\u0300re, finira invariablement pour vous re\u0301veiller pour un long moment au milieu de la nuit. Mais aussi donc les excitants tels que le cafe\u0301 et autres boissons sucre\u0301es en fin d\u2019apre\u0300s-midi.<\/p>\n

Pour plus d’informations et d’analyses sur la S\u00e3o Tom\u00e9 e Pr\u00edncipe<\/a>, suivez Africa-Press<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Africa-Press – S\u00e3o Tom\u00e9 e Pr\u00edncipe. Une bonne nuit commence… dans l\u2019assiette ! Et en particulier celle du soir. Car il existe bel et bien une e\u0301troite relation entre notre alimentation et le sommeil. Notez bien ces conseils afin de passer une nuit aussi apaise\u0301e que re\u0301cupe\u0301ratrice ! Il est bien connu qu\u2019un cafe\u0301 serre\u0301 […]<\/p>\n","protected":false},"author":82,"featured_media":11821,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[22,10],"tags":[36,55,56],"class_list":["post-11822","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-divers","category-toutes-les-actualites","tag-africa-press","tag-africa-press-sao-tome-e-principe","tag-sao-tome-e-principe"],"yoast_head":"\nNutrition : quelle alimentation pour favoriser le sommeil ? - S\u00e3o Tom\u00e9 e Pr\u00edncipe<\/title>\n<meta name=\"description\" content=\"Une bonne nuit commence... dans l\u2019assiette ! Et en particulier celle du soir. 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