Nutrients for Better Sleep: 5 Essentials
Image credit: India.com
The relationship between sleep and diet is widely recognized, with proper nutrition playing a crucial role in promoting quality sleep. Incorporating specific nutrients into your meals can have a positive impact on your sleep patterns and overall well-being. In this article, we explore five essentials that should be included in your diet to support better sleep.
- Magnesium: Magnesium is a vital nutrient known for its ability to relax the muscles and promote a sense of calm. Foods rich in magnesium, such as leafy green vegetables, nuts, seeds, and legumes, can help regulate sleep patterns and improve sleep quality.
- Vitamin B6: Vitamin B6 aids in the production of serotonin, a neurotransmitter that regulates mood and sleep. Consuming foods like fish, poultry, bananas, and chickpeas, which are high in vitamin B6, can enhance your body’s ability to produce serotonin and facilitate better sleep.
- Vitamin D: Low vitamin D levels (<20 ng/mL) increase sleep disorder risk and are linked to sleep difficulties, shorter duration, and nocturnal awakenings. Sources: mushrooms, egg yolks.
- Omega-3: Adequate omega-3 intake (DHA, EPA) improves sleep quality. Sources: ghee, flaxseed, chia seeds, walnuts.
- Lifestyle changes for a healthy sleep cycle:
- Stick to consistent sleep schedule.
- Create sleep-conducive environment: dark, cool, quiet bedroom. Use curtains, earplugs, white noise.Avoid stimulating activities before bed: electronics, caffeine, alcohol, nicotine.Exercise regularly, but not close to bedtime.
- Practice relaxation techniques: deep breathing, meditation, yoga.Limit daytime naps to 30 minutes, avoid late naps.
- Choose comfortable, supportive mattress and pillows.
Prioritize good sleep for overall health. Rest allows rejuvenation, reduces health risks.
Re-reported from the story originally published in India.com
