Photo by Freepik

Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

Nutrients to Improve Your Sleep

Who does not love a good night's sleep? Sleeping for seven to eight hours is advisable and sometimes a dream of many. 

Introduction

Photo by Freepik

Sleep is essential for everyone. While we sleep, our bodies carry out many necessary tasks, mainly repairing and rejuvenating. 

Photo by Freepik

Beyond feeling alert, good sleep also helps manage immunity, skin health, and heart health. 

Photo by Freepik

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. 

Photo by Freepik

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.

Photo by Freepik

Melatonin

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.

Photo by Freepik

Omega-3 Fatty Acid

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.

Photo by Freepik

Vitamin D

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.

Photo by Freepik

Magnesium

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. 

Photo by Freepik

Iron

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.

Conclusion

Photo by Freepik

Photo by Freepik

Here's what to read next