Topics: Healthy Sleep
Disclaimer: The information provided in this article is suggestive in nature and taken from reputed medical sites. All mentioned vitamins may not suit everyone, hence, precaution is advised. The readers are recommended to talk to their healthcare professionals before changing their diet or taking any supplements.
After finishing a meeting with a client, helping your kid with their homework, and cleaning dishes, you are tired to your bones. It is finally time to go to bed, so you lie down and drift off to sleep in a matter of a few minutes.
But, after mere four hours of sleep, you are wide awake and, despite trying, fail to go back to sleep. Even though you feel more exhausted and overwhelmed than before, a good night’s rest evades you. But what is the problem?
Sometimes, our body’s natural sleep cycle gets disturbed due to poor nutritional choices. We eat junk food and miss out on the vital nutrients our systems need to function smoothly.
So, here is a list of essential vitamins, minerals, and supplements you must include in your diet for better sleep and good health. Here you go!
What should you include in your diet for a good night’s rest?
Below are some Minerals and Vitamins for sleep well at night:
1. Vitamin D
Experts agree that Vitamin D deficiency is associated with a higher risk of rest problems. Having less than 20 ml of this vitamin for sleep in the body can put you at risk of developing a sleep disorder.
To ensure this doesn’t happen, you should take foods rich in Vitamin D, like eggs, salmon, mushrooms, and tuna fish. If that is not possible, sitting in sunlight for 10 minutes or taking Vitamin D supplements is recommended.
2. Vitamin B
The B-complex Vitamins are vital for a healthy body. Among these, some B vitamins, including B3, B5, B6, B9, & B12, play a significant role in managing the release of tryptophan, which is necessary for producing melatonin. For those who do not know, the melatonin hormone helps promote sleep so you can wake up refreshed in the morning.
To make up for the lack of Vitamin B in your body, take multivitamins or B-complex capsules. Otherwise, a healthy diet with plenty of whole grains, meats, veggies, and fruits can also increase Vitamin B and help with a lack of sleep.
3. Theanine
If you are struggling with sleep, your body may be suffering from a lack of theanine, an amino acid that boosts sleep-promoting chemicals like dopamine, serotonin, and GABA. Experts say the amino acid induces sleepiness and helps you sleep faster and better.
For those who have a lack of theanine in their bodies, drinking green tea is recommended. If that is not possible, you can get theanine in the form of supplements from pharmacies.
4. Calcium and magnesium
Since calcium and magnesium are responsible for muscle contraction and relaxation, they affect sleep. A lack of these minerals can cause sleep interruptions, so you may wake up numerous times through the night.
Also, calcium is vital for sleep since it works with tryptophan and helps produce melatonin that helps induce sleep. Experts suggest that chronic insomnia is an initial symptom of magnesium deficiency.
If you are wondering how to get good sleep, you should have a diet rich in greens, seeds, and nuts. Otherwise, you can purchase calcium and magnesium supplements from a nearby pharmacy.
5. Melatonin
This hormone is naturally produced by the body to make you feel sleepy. If you are experiencing problems with getting enough sleep, you can take melatonin supplements. It can reset your circadian rhythm, so you fall asleep faster.
Experts suggest that sleep-deprived people take melatonin supplements for a couple of weeks and observe how it affects their bodies. Along with taking the supplements, you can also set up a sleep-encouraging room environment by turning off the lights and electronic devices to rest peacefully through the night.
6. Iron
One of the main symptoms of iron deficiency is fatigue and sleep disturbance. Its lack is a risk factor for Restless Leg Syndrome (RLS), which can result in insomnia and sleeplessness. Low iron levels can also cause anxiety, which can make falling asleep even more difficult.
If you are dealing with this sleep problem, you should include oysters, chicken, lean beef, whole grain bread, baked potatoes, tofu, cashews, and dark green leafy veggies in your diet. As Vitamin C helps your body absorb iron, you should include Vitamin-C-rich foods in your diet as well.
7. Tryptophan
Experts suggest that foods rich in tryptophan can make you feel sleepy and help you drift off quickly. To make up for the lack of tryptophan in your body, you should have foods like salmon, spinach, nuts, poultry, seeds, and milk.
While healthy sleep is necessary for your body, most people report experiencing sleep problems at the present time. It might be because of the increasing stress, changing lifestyles, or travel and work schedule. In any case, a healthy diet rich in vitamins and minerals can help promote a good night’s rest.
