Nutrients to boost sleep
There are several nutrients that can help boost sleep:
Magnesium: This mineral can help promote relaxation and improve sleep quality. It helps regulate the production of the sleep hormone melatonin, which can help you fall asleep more easily. Good sources of magnesium include leafy green vegetables, nuts, seeds, and whole grains.
Vitamin B6: This vitamin is involved in the production of the neurotransmitter serotonin, which helps regulate sleep. It also helps convert tryptophan, an amino acid found in many foods, into serotonin. Good sources of vitamin B6 include fish, poultry, potatoes, and bananas.
Melatonin: This is a hormone that helps regulate the sleep-wake cycle. It can also be taken as a supplement to help improve sleep. Melatonin levels can be increased by consuming foods high in tryptophan, such as turkey, nuts, seeds, and tofu.
Calcium: This mineral helps regulate muscle movements and can help promote relaxation. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods.
Omega-3 fatty acids: These healthy fats can help reduce inflammation and improve sleep quality. Good sources of omega-3s include fatty fish, flaxseeds, and walnuts.
Vitamin D: This vitamin is important for regulating the sleep-wake cycle and promoting relaxation. Good sources of vitamin D include sunlight, fortified foods, and fatty fish.
It's important to note that while consuming these nutrients can be beneficial for sleep, they should not be used as a substitute for good sleep hygiene practices, such as establishing a regular sleep schedule, creating a sleep-conducive environment, and avoiding stimulants like caffeine before bed.
For more information on creating better sleep routines, see my article How to get a better night’s sleep.