10 Essential Nutrients for a Better Night’s Sleep
Did you know that certain nutrients can help you sleep better at night and be more productive and energetic during your waking hours? Emotional issues such as stress and anxiety can prevent you from sleeping properly and can lead to insomnia. To avoid it, consider adding some delicious foods rich with these seven essential nutrients to your daily diet to fall asleep faster and sleep better at night. They work like a charm!
1 Magnesium
Magnesium boasts numerous relaxing properties that can help you fall asleep the moment you hit the sack. Magnesium lowers anxiety, relieves headaches, reduces high blood pressure, and can even relieve PMS.
While a magnesium 400 milligram supplement can help (make sure you consult your doctor before taking any supplement), eating magnesium-rich foods is more effective. Seeds, nuts, carrots, sweet potatoes, leafy greens, fish, whole grains, dark chocolate, kiwifruits and bananas are all rich in magnesium.
2 Potassium
Potassium is an essential electrolyte needed to maintain a proper water balance in your body. This nutrient helps reduce your blood pressure and promotes a good night’s sleep. Consider eating potassium-rich foods such as seeds, nuts, fruit, dried fruit, yogurt, cucumbers, sweet potatoes, tomatoes, avocados, leafy greens, celery, oats, and fish.
Read also – 10 Important Nutrients Every Woman Needs
3 Vitamin B6
One of the most essential nutrients for a better night’s sleep is definitely Vitamin B6. This nurient helps fight stress and relax your nervous system. Some of the best sources of Vitamin B6 are bananas, yogurt, cashews, peanut butter, almonds, avocados, fish, tomatoes, spinach, sweet potatoes, seaweed, oats, and eggs.
4 Calcium
Calcium is a fantastic nutrient that will bring instant relaxing properties to your body and will help you sleep better. Calcium lowers blood sugar, blood pressure, and reduces anxiety. Leafy greens, organic yogurt and kefir, almond milk, almonds, chia seeds, and broccoli are all excellent sources of calcium.
5 Omega 3 Datty Acids
Perhaps you’ve heard about the numerous health benefits of omega-3 fatty acids. Omega 3 fatty acids help combat stress, relieve inflammation, promote a great sense of relaxation in your body, and improve your sleep. Chia seeds, pumpkin seeds, hemp, walnuts, halibut, salmon, flax, and fortified eggs are some of the highest sources of omega 3 fatty acids.
Read also – 10 Foods to Eat to Burn More Calories
6 Tryptophan
Tryptophan can also help you sleep better at night. It’s a precursor to serotonin that calms your nervous system, induces a peaceful state and sleep. Tryptophan is found in turkey, bananas, chicken, eggs, sweet potatoes, chia, hemp, pumpkin seeds, almonds, yogurt, and leafy greens.
7 Protein
Protein is rich in amino acids and it reduces the stress hormone cortisol and improves sleep quality. Moreover, protein reduces insulin, the hormone that raises blood sugar, causing excess cortisol. Lean meats, spirulina, eggs, beans, oats, seeds, nuts, quinoa, nonfat kefir and yogurt, leafy greens, seafood and whey protein are among the best sources of protein.
8 Iron
It is worth mentioning iron-rich foods. Since deficiency of iron can cause fatigue and insomnia, make sure you incorporate iron-rich foods into your daily diet. Some of the best sources of iron include: broccoli, red meat, beans, kidney, and liver.
Read also – 8 Foods to Eat to Increase Your Iron Intake
9 Vitamin E
Vitamin E is a powerful antioxidant that helps protect cells from oxidative stress, which may contribute to improved sleep quality. Research suggests it may be particularly beneficial for people with sleep disorders like sleep apnea by reducing inflammation and oxidative damage. Good food sources include nuts (especially almonds), seeds, spinach, and avocados.
10 Vitamin C
Vitamin C plays a key role in stress reduction by helping regulate cortisol levels, which can significantly impact sleep quality when elevated. It also supports the production of L-carnitine, which helps convert tryptophan to serotonin, a precursor to melatonin. Rich sources include citrus fruits, bell peppers, strawberries, kiwi, and broccoli.
Consuming a great variety of healthy foods, such as veggies, fruits, healthy fats and lean protein, will ensure you sleep better at night. Avoid sugar, spicy foods, coffee and alcohol before sleep since they can keep you awake at night. Do you have trouble falling asleep or sleeping through the night?
