Nutrition For Sleep: 6 Must-Have Nutrients to Enhance Sleep Quality
It is not just the number of hours we sleep, but also the quality of our sleep that affects our body. Tossing and turning in bed can be stressful and getting just a few hours of sleep is not optimal. While we all know that 7 to 8 hours of sleep is necessary for optimal functioning, the quality of sleep often gets overlooked. Making a few lifestyle changes, including a healthy diet, can go a long way in improving sleep quality.
Here are 6 nutrients that can enhance sleep quality:
- Vitamin D: Low levels of vitamin D can increase the risk of sleep disorders and are associated with sleep difficulties. Good sources include mushrooms and egg yolk.
- Magnesium: Magnesium helps relax the brain and body, preparing it for sleep. It has a similar effect on the brain as anti-anxiety drugs. Nuts, spinach, banana, avocado, and potatoes are great sources of magnesium.
- Omega-3 fatty acids: Adequate intake of omega-3 fatty acids is associated with better sleep quality. Ghee, flaxseed, chia seeds, and walnuts are good sources of omega-3 fats.
- Vitamin B12: A deficiency in vitamin B12 can affect sleep quality, quantity, and timing. Chickpeas, potatoes, and bananas are good sources of this vitamin.
- Iron: Iron deficiency can also affect sleep quality and timing, as well as REM sleep. Amaranth, bajra, barley, lentils, soybean, and dates are rich sources of iron.
- Vitamin B6: Insomnia and depression symptoms have been linked to a lack of vitamin B6. This vitamin is important for the production of serotonin and melatonin, which promote sound and restful sleep. Include foods rich in vitamin B6 in your everyday meals.
Make sure to prioritize sleep and incorporate these nutrients into your diet to enhance sleep quality and wake up refreshed every day. Don’t miss out on the latest updates – subscribe to our newsletter today!
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