Have you tried everything to sleep well but still find it difficult to sleep? If so, it may be time to evaluate your diet. That’s because good nutrition is essential for many aspects of health, including sleep. Hence, ensuring that your diet is balanced can be a good place to start.
Consider incorporating a variety of beneficial foods throughout your day to help your body regulate your sleep patterns. Below, you’ll learn some of the essential nutrients you need to promote a healthy sleeping habit.
5 Essential Nutrients Needed to Support a Healthy Sleeping Habit
1. Melatonin
Melatonin is a hormone that your body naturally produces. It helps regulate your sleep cycle and other body functions. Your sleep/wake cycle is regulated by your circadian rhythm, which is the internal clock in your body that controls cycles of sleepiness and alertness.
This circadian rhythm is regulated by the hormone melatonin, which is produced in your brain. Melatonin is found in foods like tart cherries, milk, eggs, tomatoes, corn, walnuts, and pistachios.
2. Magnesium
Magnesium is an essential mineral that also contributes to sleep regulation by promoting relaxation and calmness. It also helps to maintain a normal circadian rhythm by supporting melatonin production and regulating cortisol levels.
Magnesium deficiencies have been linked to poor sleep, and supplementation may improve sleep quality and reduce insomnia symptoms, particularly in older adults or those with deficiencies. Foods rich in magnesium include beans, seeds, nuts, bananas, and whole grains.
3. Tryptophan
Tryptophan is an essential amino acid that helps regulate sleep by acting as a precursor for the neurotransmitter serotonin and the hormone melatonin, both of which are essential for the sleep-wake cycle.
Tryptophan is mostly found in protein-rich foods like poultry, fish, eggs, cheese, milk, nuts, as well as seeds (such as sunflower, pumpkin, and sesame seeds), and soy products. Other sources include chocolate, oats, and certain fruits like bananas.
4. Vitamin B Complex
Adequate B complex vitamins are needed to produce melatonin, which is required to regulate your body’s sleep-wake cycle. Several studies suggest that deficiencies in certain B vitamins, such as Vitamin B6 (pyridoxine), B9 (folate), and B12 (cobalamin), can lead to fatigue, depression, and sleep disturbances.
Meanwhile, daily supplementation may help improve sleep quality. Foods rich in these combinations of B vitamins include leafy greens, dairy products, eggs, beans, poultry, meat, and salmon.
5. Omega-3
Omega-3 fatty acids, especially DHA (docosahexaenoic acid), have been shown to positively impact sleeping habits, enhance efficiency, reduce latency, and improve overall quality.
Foods rich in omega-3 include fatty fish like salmon and mackerel, algal oil, and plant-based foods such as flaxseed and walnuts.
These are some of the essential nutrients you need in your diet to improve your sleep quality.
If you struggle to get enough high-quality sleep, incorporate these diets into your daily routine to support your sleeping habits.
