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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Who does not love a good night's sleep? Sleeping for seven to eight hours is advisable and sometimes a dream of many.
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Sleep is essential for everyone. While we sleep, our bodies carry out many necessary tasks, mainly repairing and rejuvenating.
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Beyond feeling alert, good sleep also helps manage immunity, skin health, and heart health.
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A healthy lifestyle with a balanced diet, regular exercise, good water intake, and checking your overall caffeine intake can help regulate your sleep. Certain nutrients might help improve your sleep. Let's explore them.
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Most of us are aware of this in supplemental form, but melatonin, also known as sleep hormone, is also present in certain foods like tomatoes, corn, grapes, strawberries, milk, etc.
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Several studies have shown a link between healthy fat consumption and sleep quality. As our body cannot produce omega-3 fatty acids, dietary sources can only serve us, so include sources like salmon, chia seeds, walnuts, almonds, and flaxseeds.
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Certain studies claim that a lack of Vitamin D results in poor quality and quantity of rest and sleep. So try to include it from dietary sources like salmon, eggs, fortified cereals, and dairy products.
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Helps in regulating the circadian rhythm, our mood, and calm us down. It is also associated with slow-wave sleep, which help us to restore and recover. Magnesium-rich sources include bananas, pumpkin seeds, chia seeds, cashews, and peanuts.
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This is another micronutrient involved in specific chemical processes in the brain that are linked to sleep physiology. Several studies have reviewed that people with iron deficiency often face frequent night awakening incidents. So include red meat, dark green leafy vegetables, legumes like chickpeas, etc.
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A good night's sleep is essential for staying alert throughout the day and helps the body rejuvenate and repair itself. A balanced diet with an active lifestyle plays a vital role in managing sleep; some nutrients can be added for further advantage. So include these food sources for a relaxed sleep.
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