Wondering what to eat to sleep better? Lack of good quality sleep affects concentration, energy levels, mood, and more. Not ideal when you have dreams to achieve. Adding these 6 nutrients in your diet can help you nod off and get a good night’s sleep.
1. Magnesium
Magnesium activates those neurotransmitters that calm your mind and body, relaxes your muscles, and steadies your heart rhythm. Find it in foods like nuts, seeds, peanut butter, oats, yogurt, salmon, and plain chocolate – an excuse to have chocolate! This is what to eat to sleep better.
2. Calcium
Calcium helps build strong bones, and it helps the brain use tryptophan to make melatonin and serotonin, all of which helps you fall asleep. You’ll find calcium in foods such as nuts, seeds, yogurt, broccoli, milk, quinoa, and cheese. Don’t worry, eating cheese before bed won’t give you nightmares.
3. Vitamin B6
Vitamin B6 also helps tryptophan convert into serotonin to help your mood and your sleeping patterns. Fit things like beef, oily fish, potatoes, and sunflower seeds into your diet to get your daily dosage.
4. Vitamin D
Sunlight helps with Vitamin D synthesis in our skin, a tough task with the British weather, but a Vitamin D deficiency can cause sleep disruption. Try adding oily fish, eggs, and dairy products to your diet.
5. Potassium
Potassium helps relax muscles and nerves. Not enough can lead to muscle spasms that can disrupt your sleep. Bananas, potatoes, beetroot, papaya, dark leafy green vegetables, and sweet potatoes can help you fall asleep.
6. Tryptophan
This essential amino acid helps regulate mood, fight anxiety, and has a natural sedative effect. Try eating fish, chicken, nuts and seeds, cheese, milk, oats, lentils, bananas, and potatoes.
Getting these 6 nutrients into your diet will help you get the best night’s sleep and wake ready to achieve your dreams.
By Caroline Kelly
