There are four main vitamins and minerals which will help improve sleep quality, these vitamins and minerals are in the food that we will find every day. The four substances are Tryptophan, Magnesium, Calcium, and vitamin B6. These substances are employed by the body to supply a hormone called Melatonin. Melatonin is a hormone responsible for regulating circadian rhythms (sleep/wake patterns). When we approach bedtime this hormone will naturally increase in order that it helps us to sleep, while once we approach waking time the hormone melatonin will decrease in order that we will easily wake up.
Some foods naturally contain the four substances above. Eating these foods at the right time will improve sleep quality.
Tryptophan is an amino acid which when digested by the body will turn into the neurotransmitter serotonin and then converted into the hormone melatonin. We can find this substance in fruits such as apples, bananas, avocados, and peaches. Whereas in vegetables we will find this substance in spinach, broccoli, green radish, asparagus, onions, and seaweed. In addition, tryptophan is found in shrimp, salmon, tuna, and sardines.
Magnesium plays an important role in the sleep process, relaxes the body, and helps deactivate adrenaline. Magnesium is found in dark leafy vegetables such as spinach and kale. Nuts and seeds such as almonds, sunflower seeds, brazil nuts, cashews, pine nuts, flaxseeds, and pecan nuts also contain a lot of Magnesium.
Calcium plays a task in helping produce the hormone melatonin, a scarcity of calcium causes you to awaken within the middle of the night and it’s difficult to urge back to sleep. Dairy products that contain tryptophan and calcium help the sleep process very well. Research reveals that a diet rich in calcium has been shown to assist insomnia patients. Nuts and seeds, such as peanuts, lentils, soybeans, almonds, chia seeds, and sesame seeds are the best sources of calcium. While vegetables are found in vegetables with dark leaves like spinach, kale, and broccoli.
- Vitamin B6
Vitamin B6 also helps convert tryptophan to melatonin. A deficiency in B6 has been linked to decreased serotonin levels and lack of sleep. Sunflower seeds, Pistachios, Flaxseeds, Fish (tuna, salmon, halibut), Meat (chicken, tuna, lean pork, lean beef), dried prunes, bananas, avocado, and spinach are foods rich in vitamins B6.
Finally we all know 4 Substances that help improve sleep quality and where we will find them naturally.