We used to think it was better to reserve them for breakfast. Yet more and more people are eating eggs in the evening… and are noticing an unexpected effect on their nights. Coincidence? Not really, and a dietitian explains it very well. Here’s the rundown, without falling into miracle-promising claims!
Why eggs in the evening may promote a better night’s sleep
Everything rests on a somewhat daunting amino acid: tryptophan. Naturally present in the egg, it serves as the starting point for the production of two well-known hormones. First serotonin, which regulates mood and soothes. Then, and above all, melatonin: the famous “sleep hormone” that signals the brain that it’s time to slow down.
As explained by dietitian Clara Ledoux Morvan, the egg provides tryptophan and vitamin D, two substances involved in regulating the circadian rhythm — our internal clock — and in the transmission of signals between neurons. Vitamin D might even play a role in modulating melatonin production. In short: by consuming a food rich in tryptophan in the evening, you give your body the building blocks it needs to manufacture its sleep hormones.
The trick to boosting the effect: pairing the right foods
Here’s what many people overlook: tryptophan needs a boost to reach the brain. And that boost comes from low-glycemic-index carbohydrates. By pairing your eggs with a little brown rice, wholegrain bread, or legumes, you help tryptophan cross the barrier that separates it from the brain. A simple dinner — two eggs and a slice of wholegrain bread — becomes a clever ally for your nights.
The egg isn’t the only interesting evening food either. Tryptophan is also found in dairy products, bananas, almonds, cashews, or fish. Plenty of options to vary dinners without getting bored.
How many eggs, and how to cook them in the evening?
Good news: you don’t need to go overboard. Two eggs are more than enough to constitute a satisfying portion. Eating more in the name of better sleep is pointless: tryptophan acts within an overall balance, not by dose alone.
Regarding cooking, favor light and digestible versions: soft-boiled, poached, medium, or a gentle omelet, rather than fried. In the evening, also avoid overloading the plate with heavy fats or excessive proteins, which weigh down digestion and impair sleep. The same goes for coffee and stimulant beverages after a certain hour.
Things to keep in mind
Be careful not to view the egg as a magic pill. No single food replaces good sleep hygiene: regular bedtimes, less screen time in the evening, and dim lighting as bedtime approaches remain your best allies. The egg, meanwhile, is a tasty and natural nudge to slip into your plate.
So, ready to try the evening egg? If your sleep troubles persist or worsen, it’s best to talk to a health professional who can guide you. But for a small comforting plate before heading under the covers, we say yes without hesitation!
