The Best Nutrients for Better Sleep: Magnesium, Calcium, Tryptophan, and More
Good sleep is essential for maintaining physical and mental health, but many people struggle to get enough restful sleep. While there are many factors that can contribute to poor sleep, including stress, environmental noise, and medical conditions, diet and nutrition can also play a role. In this blog post, we’ll explore the best nutrients for better sleep, the best nutrients to prevent sleep problems, which foods to cook, cooking methods to prevent poor sleep, and the best supplements to prevent poor sleep.
Nutrients proven to promote better sleep:
- Magnesium: This mineral is involved in over 300 different reactions in the body and is necessary for proper muscle function, including relaxation of the muscles in the body. It has been shown to improve sleep quality and duration, especially in people with insomnia. Foods rich in magnesium include leafy green vegetables, nuts, seeds, and whole grains.
- Calcium: Calcium is important for the proper functioning of the nervous system and has been shown to help regulate sleep-wake cycles. Foods rich in calcium include dairy products, leafy green vegetables, and nuts.
- Tryptophan: This amino acid is a precursor to the sleep hormone melatonin and has been shown to improve sleep quality. Tryptophan can be found in foods such as turkey, eggs, and dairy products.
- Potassium: Potassium is important for regulating muscle function and has been shown to improve sleep quality. Foods rich in potassium include bananas, sweet potatoes, and avocados.
- B vitamins: B vitamins are important for the proper functioning of the nervous system and have been shown to improve sleep quality. Foods rich in B vitamins include whole grains, nuts, and leafy green vegetables.
- Omega-3 fatty acids: Omega-3 fatty acids have been shown to improve sleep quality and reduce the risk of sleep disorders. Foods rich in omega-3s include fatty fish, such as salmon and mackerel, and nuts and seeds.
- Iron: Iron is important for the proper functioning of the body and has been shown to improve sleep quality in people with iron deficiency. Foods rich in iron include red meat, poultry, and seafood.
Foods to include in your diet:
- Warm milk
- Oatmeal
- Chamomile tea
Foods to avoid in your diet:
- Spicy foods
- Caffeine
- Alcohol
Best cooking methods to improve sleep quality:
In addition to including these nutrients and foods in your diet, there are also certain cooking methods that can help improve sleep. For example, preparing foods that are rich in protein and healthy fats can help stabilize blood sugar levels and promote relaxation. Slow cooking methods like simmering, braising, and roasting can also help create a sense of comfort and promote sleep.
Best supplements for sleep:
- Melatonin is the most well-known supplement for improving sleep. It is available in many forms, including tablets, capsules, and gummies.
- Valerian root
- Chamomile
- GABA (gamma-aminobutyric acid).
It’s important to speak with a healthcare professional before starting any supplement regimen, as some supplements can interact with medications or have side effects.
Conclusion:
In summary, incorporating nutrients like magnesium, calcium, tryptophan, and melatonin into your diet and using slow cooking methods can help improve sleep. Supplementing with melatonin or other natural sleep aids may also be helpful, but it’s important to consult with a healthcare professional before starting any new supplement regimen.
How To Manage Sleep with the Cordana App
- The Cordana app is built in mind to personalize food groups and nutrients to a particular disease.
- You can choose a template offering that automatically calculates the adequate servings of whole foods and nutrients, or you can customize it to your requirements.
- Once you create your daily and weekly requirements, we will help you create and track specific goals that enhance your meals to become
1) more balanced
2) more effective in managing sleep
Then, simply log your meals and groceries, and allow us to nudge you the right recommendations to manage sleep. Our recommendations are tailored to your nutritional, taste, allergy requirements, and more.
Want to use the application? Click here to join our waitlist. https://www.cordana.health/
