Diet and sleep: what to eat (or avoid) in the evening

Inserm points out that the regulation of sleep depends on a balance between several neurotransmitters (serotonin, melatonin, GABA) whose synthesis is conditioned by the intake of certain amino acids, vitamins and minerals. An unbalanced diet does not directly cause insomnia, but it can sustain conditions that are unfavourable to deep sleep.

Conversely, foods that are too rich, too late or too stimulating can disturb the onset of sleep and fragment the night. The recommendations that follow are drawn from the Programme national nutrition santé (PNNS 4) and from INSV publications.

Tryptophan is an essential amino acid, a precursor of serotonin and therefore of melatonin, the sleep hormone. Foods rich in tryptophan include in particular:

• Pulses (lentils, chickpeas, haricot beans).
• Poultry (chicken, turkey).
• Oily fish (salmon, sardine).
• Eggs.
• Dairy products.
• Pumpkin seeds, almonds, walnuts.

An evening meal including one of these foods, without excess, supplies the substrate needed for the night-time synthesis of melatonin. No single food is enough to "make you sleep": it is the consistency of a balanced diet that counts.

A review published in 2016 in the Journal of Clinical Sleep Medicine showed an association between fibre intake and the quality of deep sleep. The sources of fibre in a typical French diet: wholegrain cereals, pulses, fruit and vegetables, nuts and oilseeds. The PNNS recommends reaching 25 to 30 g of fibre per day, which the majority of French people do not achieve.

ANSES notes that the magnesium intake of French adults is often below the nutritional reference values (375 mg/day). Magnesium is involved in the regulation of the nervous system and in sleep quality. The good dietary sources:

• Dark chocolate (over 70 % cocoa).
• Pumpkin seeds, almonds, cashew nuts.
• Green vegetables (spinach, chard).
• Pulses.
• Wholegrain cereals.

Magnesium supplementation is only justified after blood tests carried out by your GP.

The INSV recommends finishing the evening meal at least 2 hours before going to bed. A meal that is too rich or too late calls on digestion at the very moment when the body should be switching to recovery. The foods that are particularly problematic:

• Fatty dishes (fried food, sauces).
• Very spicy dishes (they encourage gastro-oesophageal reflux).
• Excessive portions.

If an evening out forces a late dinner, plan on going to bed one to two hours later to allow time for digestion.

Caffeine has a half-life of around 5 to 6 hours in adults (longer in slow metabolisers). A coffee drunk at 4 p.m. therefore still has half of its active load at 10 p.m. The INSV recommends restricting caffeine to the morning and the early afternoon.

Watch out for hidden sources: black tea, green tea, certain fizzy drinks, dark chocolate, energy drinks, some painkillers (caffeine is combined with several over-the-counter pharmaceutical products).

Alcohol is a trap: it makes falling asleep easier (a short sedative effect) but it fragments REM sleep in the second half of the night. Night-time waking, unrefreshing sleep, morning fatigue: these are the classic consequences of drinking alcohol in the evening.

Santé publique France recommends not exceeding 10 standard drinks a week, and no more than 2 drinks a day, while including alcohol-free days. For sleep quality, the ideal is to avoid alcohol in the 3 hours before bed.

Drinking enough during the day is essential, but the INSV advises moderating fluid intake in the hour before bed in order to limit night-time waking linked to the need to urinate. A soothing herbal tea (camomile, verbena, lemon balm) in the early evening can be part of a bedtime ritual, provided it is taken at least 60 to 90 minutes before going to bed.

If you wish to include CBD in your end-of-day ritual, the most commonly described use is a sublingual dose of oil 30 to 60 minutes before bed, or an infusion of flowers in the early evening, as part of a moment of relaxation.

Since 15 May 2026, ingested CBD has been subject to the European Novel Food regulation: CBD food products (gummies, bud-based infusions, ingested capsules) are being progressively withdrawn if they do not hold a European authorisation. The EFSA has also set a provisionally safe daily dose of 0.0275 mg/kg/day (≈ 2 mg/day for a 70 kg adult).

MILDECA makes the point: no therapeutic claim is authorised for wellness CBD. It does not "make you sleep", it does not "improve" sleep. It can be part of a soothing ritual, with no medical purpose.

CBD is not a medicine. If sleep problems persist beyond three weeks, consult a healthcare professional.

• Tryptophan, fibre and magnesium support conditions favourable to sleep.
• The evening meal should be finished at least 2 hours before going to bed.
• Caffeine should be restricted to the morning and the early afternoon.
• Alcohol fragments REM sleep and disturbs the second half of the night.
• Hydration should be taken during the day and moderated in the evening.
• Ingested CBD falls under the Novel Food regulation, withdrawn since May 2026 without authorisation.

• EFSA Journal 2026 — Update statement CBD novel food — primary
• ANSM — Thematic file on cannabis for medical use — primary
• ANSM — Progress report, Feb. 2024 (final year of the trial) — primary