Nutrients to help you sleep
You’ve banned your phone before bed, you’ve dedicated yourself to a night time routine, you have a sleep schedule down pat, and you’re still struggling to sleep restfully. What else can you do? We have compiled a list of nutrients that have been shown to improve your sleep and help you wake up feeling more rested
1. Vitamin C
Some experts believe that people who lack Vitamin C will have less restful sleep, and are prone to waking up more frequently during the night. Vitamin C can be found in lots of different fruits and vegetables, including citrus, leafy greens, capsicum, and strawberries. If you don’t believe you are getting enough Vitamin C from food, you can also take a supplement. Vitamin C also helps build up your immune system, and can help prevent colds in the Winter months.
One study found that those who do not consume enough potassium may not sleep as restfully as they might, and can be prone to waking up multiple times during the night. You will find large quantities of Potassium in bananas, potatoes, leafy greens, and broccoli. Potassium is also a good nutrient for maintaining healthy blood pressure and balancing acids in your body.
3. Vitamin D
People who don’t consume enough Vitamin D-rich foods are more likely to suffer from sluggishness or tiredness during the day. The best way to boost your Vitamin D levels is to get out in the sun most or every day.This will also help to balance your melatonin hormone, which is the hormone that is in charge of sleep. You can also boost your Vitamin D levels by eating more seafood, or taking a supplement. Vitamin D can also help boost your mood, and can lessen symptoms of some mood disorders.
Magnesium is very helpful in relaxing the muscles, and deactivating adrenaline, so it makes sense that being deficient may result in a poorer quality sleep. Magnesium-rich foods include avocados, milk, nuts and dried fruit, and soy products. Magnesium can also be helpful for people who experience regular muscle cramps, or cold hands and feet.
Calcium helps the brain produce melatonin, our sleep hormone, so if you are deficient in calcium, it is likely that you have some problems sleeping. You will find calcium in dairy products, fish, leafy greens, and citrus fruits. Calcium is also essential for maintaining strong bones and teeth, and promoting good hair and nail growth.
If you still have trouble sleeping, speak to your doctor or pharmacist about alternative options.More Articles