Nutrition For Sleep: 6 Must-Have Nutrients to Enhance Sleep Quality

It is not the number of hours we sleep, but also the quality of those hours of sleep that affects the body.

Tossing and turning in bed is never comforting. With the clock ticking over our heads, with a few hours to go until a new day begins, just a few hours of sleep is not optimal, and for some, it can also be stressful. Sleep is one of the most important things our body requires, but we often neglect it. Not in our priorities. However, it has effects that can be hidden. Seven to eight hours of sleep are necessary for the optimal functioning of the body, we all know this. But often one thing that can be overlooked is the quality of your sleep. The quality of sleep is as important as the number of hours we sleep. How do we improve it? A few lifestyle changes can go a long way. And a healthy diet plays a fundamental role. While there are many factors that can affect the quality and quantity of sleep, nutrition is a key component that we all need to pay attention to when considering ways to optimize our sleep.

5 Nutrients That Appear to Play an Important Role in Achieving High-Quality, Restful Sleep

1. Low blood serum vitamin D levels (less than 20 ng/mL) may increase the risk of sleep disturbances and are associated with difficulty sleeping, decreased sleep duration, and nocturnal awakenings. Mushroom, egg yolk
2. Magnesium is another crucial sleep component that helps the brain and body relax and prepare for sleep. Magnesium acts in a similar pathway in your brain as anti-anxiety drugs, so it helps your body relax and go into sleep mode. Some of the best sources of magnesium are nuts, spinach, bananas, avocados, and potatoes.
3. Adequate intake of omega-3 polyunsaturated fatty acids (n-3 PUFAs), including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), is associated with better sleep quality. Ghee, flaxseeds, chia seeds, and Walnuts are excellent sources of omega -3 fats. The best sources of this B vitamin are chickpeas, potatoes, and bananas.
4. An iron deficiency has an effect on the quality, quantity and timing of sleep; iron also affects modulation of REM sleep. Amaranth, bajra, barley, lentils, soybeans, and dates are rich sources of iron.
5. A lack of vitamin B6 has been linked to symptoms of insomnia and depression. Vitamin B6 helps in the production of the hormones serotonin and melatonin, which are important for deep, restful sleep, and also for mood.

It’s time to order that daily meal and work towards a good night’s sleep to kick off the daily hustle and bustle.