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Poor sleep quality has become prevalent among different age groups and can be associated with various causes, including stress factors, health conditions, ageing or disruptions of the sleep-wake cycles. If you’ve tried everything and good sleep is still eluding you, it may be time to examine your diet. A new and growing body of research suggests that there are a number of powerful nutrients in your diet that can directly affect the quality and duration of your sleep 💤 🛌
Magnesium
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Magnesium helps the body relax, ease anxiety, and reduce stress levels by regulating neurotransmitters in the brain that send signals to the nervous system. Magnesium supplementation may improve sleep quality and duration because it also regulates melatonin production, a hormone responsible for guiding the sleep-wake cycles.
Food sources of magnesium: Nuts and seeds (especially pumpkin seeds, chia seeds, cashews, peanuts, and almonds), Spinach, Edamame, Yogurt, Bananas, Fortified breakfast cereals
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Vitamin D
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Vitamin D is more a hormone than a vitamin, which can be produced by your skin as a result of sunlight exposure or ingested with some foods. Some studies showed that there is an association between low levels of vitamin D and a higher risk of sleep disorders and poor sleep quality. Still, some findings showed that adequate vitamin D levels could positively affect sleep quality by decreasing sleep latency and improving sleep efficiency and duration.
Food sources of vitamin D: Oily fish, Mushrooms, Eggs, fortified foods like cereal and plant-based milks, Cow's milk
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Vitamin B Complex
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Maintaining healthy levels of B vitamins is important for maintaining our nervous system. B vitamins such as B3, B5, B6, B9, and B12 can also help your body produce the amino acid tryptophan that our body uses to produce serotonin, a neurotransmitter that helps regulate the sleep hormone melatonin.
Food sources of B group vitamins: Dairy products, eggs, liver and kidney, meat, fish, shellfish, dark green vegetables, whole grains, beans, nuts and seeds
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References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212970/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213953/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8912284/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6910806/
https://www.scimex.org/__data/assets/file/0004/319342/Aspy,-Madden-And-Delfabbro,-2018.pdf