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7 Nutrients That Will Help You to Sleep Better




Selection of nutrient-rich foods

Getting a proper night’s sleep is very important, which if you fail to get, you may be cranky the next day, may not be able to concentrate on anything, feel drowsy, and this may even affect your health consequently. So, if you are unable to doze off well you should take this seriously.

Though you may not have ever thought about this, your diet can also have an impact on your sleep quality. There are certain nutrients that can help regulate your sleep and you need to have them in the right proportions. Without wait let us get to learn about 7 such nutrients that can help you enjoy a better nap and that you need to include in your diet right from today.

1. Calcium

You must have heard this a million times that calcium is very good for strong teeth and bones but do you know calcium can also help you doze off better? Calcium can help your brain use tryptophan, an amino acid, to create 
melatonin, which is a sleep-inducing hormone.

If your body is calcium deprived then you are most likely to find it difficult to enjoy an undisturbed sleep. You need to normalize the calcium levels in your body as soon as possible to be able to nap properly again.

2. Magnesium

Magnesium is a very important component for many enzymes present in your body. It is important for various psychological functions like muscle relaxation, energy production, adrenaline deactivation, and also sleep.

Though having enough magnesium in your body cannot ensure you a proper nap every night. However, if the level of magnesium is not enough then you are sure to have problems dozing off. If you frequently experience tightness in your muscles, have cold feet and hands then adding enough magnesium to your diet will certainly affect your sleep quality, positively of course.

3. Vitamin D

During winters, almost everywhere in the world, people do not get enough sunshine and thus also not enough vitamin D. However, it is possible to match our vitamin D requirements through our diet as well.

Vitamin D plays an important role in helping us nap better. If you are deficient in this vitamin, then you may have to stay up at night or at least may not be able to enjoy an undisturbed rest. This may also end up you feeling sleepy at daytime when you may need to be alert.

4. Carbohydrates

If you eat carbs, about four hours before hitting the bed, you will be able to doze off well. As per studies, carbs have the ability to boost two chemicals in our brains – serotonin and tryptophan, and both of these hormones are known to improve our sleep cycles.

If you want to enjoy a good rest each night it will be a perfect idea to include carbs in your evening meal. Carb-rich food like yam and whole grains can induce sleep. So you can include them in your diet whenever possible.

5. Tryptophan

Tryptophan serves as a precursor to the serotonin production of your body. Owing to its natural sedative effect it helps you nap better. It is in fact known to cure even the most extreme sleeping problems. Unlike the prescription drugs that can invite many side effects, tryptophan is a natural remedy that has a positive impact on your sleep quality.

If you find it difficult to take a nap then make sure you include tryptophan-rich food like eggs, dairy products, and fish to your diet, and within no time your problem will be solved.

6. Potassium

Potassium is yet another essential nutrient for those who are not able to doze off at night. If you are having sleep troubles for quite some time now try adding potassium-rich food like baked potatoes and bananas in your diet.

According to a study, potassium improves sleep efficiency and also helps prevent you from waking up frequently after you doze off. Furthermore, potassium reduces muscle spasms and contractions and improves heart function. If any such problems are affecting your sleep then do consider adding potassium to your diet.

7. Selenium

You do not need too much of selenium since it is a trace mineral. However, if your body is lacking in it then taking a proper nap at night can be difficult.

Selenium protects our cell health and also produces antioxidants, and is important for proper thyroid function and healthy brain. So, the lack of this nutrient can cause other problems apart from the inability to nap well.

It has been seen that those people who eat a nutritious well-balanced meal are also able to get a good night’s rest. So make sure you do not lack in either of these nutrients mentioned above if you want to enjoy a proper sleep every night.

Also, check the quality of your mattress. If it does not support your body well, is too soft or too hard even then you will not be able to take a proper nap and may also have body pains. So, it is important to invest in a good quality mattress, visit for your mattress needs. There are so many choices that you have, go through them and get the one that you find the most comfortable, and then a good undisturbed sleep is something that you will enjoy every night.




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