Essential nutrients for better sleep – Sleep is vital to our overall well-being. If not getting proper sleep, then it can lead to various health and mental problems. Many factors affect our sleep, and nutrient consumption is one of them. What we eat directly affects our sleep quality. So one should always go for a balanced diet to promote better sleep. This will not only helps in fueling your body but also helps you with better and quality sleep.
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As per studies, several nutrients have been discovered which are directly related to sleep quality. So understanding those nutrients can help us to get full of our sleep. This article will discuss five essential nutrients for better sleep that you should include in your diet for your overall well-being. By incorporating these nutrients, you will be able to get better sleep and enjoy a refreshing morning, and this will improve your overall well-being.
Magnesium
Magnesium is one of the five essential nutrients for better sleep, as it is crucial in promoting sleep and relaxation. It also helps regulate hormones and neurometers involved in the sleep-wake cycle, such as melatonin and GABA. Further, magnesium helps reduce muscle tension, calm the nervous system, and alleviate anxiety, which ultimately helps in better sleep. If you’re looking for the best sources of magnesium, then you should go for leafy green vegetables, whole grains, nuts, seeds, and legumes, and add these nutrients to your daily routine to promote better and quality sleep.
Melatonin
Melatonin is a hormone produced by the brain’s pineal gland and helps regulate the sleep-wake cycle. Melatonin levels start rising in the evening to signal the body that it’s time to rest and sleep. And if you have an adequate level of melatonin, it will help promote fast sleep, improve sleep duration, and enhance overall sleep quality. You can get melatonin from the tart cherries. However, various supplements can help you get melatonin, but you should take them under the guidance of your healthcare expert.
Vitamin B6
Vitamin B6 is one of the essential nutrients for better sleep as it helps in the synthesis of serotonin, which is a neurotransmitter that is involved in sleep and mood regulation. And having an adequate serotonin level helps improve the sense of well-being and promotes relaxation, which further helps in better sleep. Vitamin B6 is a nutrient that helps convert tryptophan to serotonin and supports healthy sleep patterns. You can easily get Vitamin B6 from poultry, chickpeas, fish, bananas, and fortified cereals.
Tryptophan
Generally speaking, tryptophan is an amino acid that is one of the essential nutrients for better sleep and serves as a precursor to various sleep-inducing neurotransmitters, mostly melatonin and serotonin. So by getting more tryptophan, you will be able to get more amino acids for the brain, which will help promote the synthesis of these neurotransmitters and lead to better sleep. You can easily get tryptophan from turkey, chicken, tofu, nuts, seeds, and dairy products.
Omega-3 Fatty Acids
If we talk about the Omega 3 fatty acids, especially EPA – eicosapentaenoic acid and DHA – docosahexaenoic acids, they are well known for their anti-inflammatory properties and various health benefits. They are also our five essential nutrients for better sleep. If we talk about how these can help in better sleep, omega-3 fatty acids help remove inflammation from the body, which can interfere with the sleep cycle. The best sources to get Omega 3 fatty acids are chia seeds, fatty fish (salmon, mackerel), flaxseeds, and walnuts, which will help promote quality and better sleep.
So these are the five essential nutrients for better sleep; if we incorporate them into our daily diet, they will help in more relaxation, promoting better sleep and improving overall sleep quality. However, consult your health expert before adding any food to your meal in case of any side effects.
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