5 Nutrients For a Better Night of Sleep

It’s 3 a.m. and your eyes are wide open.  In just four hours your fatigued body will jolt at the sound of your alarm, begging for just a few more moments to make up for the sleep that you did not get last night.  This tale is too common for people across the nation, as the CDC reported earlier this year that one in three adults do not get the recommended seven hours of sleep.  While career, family, and other responsibilities may get in the way, sleep is vital for brain function, heart health, and mood control; it’s the ammunition you need to get you through your day.

Tryptophan

Tryptophan is one of the essential amino acids that can affect a good night’s slumber.  This nutrient is necessary for the synthesis of melatonin and the neurotransmitter, serotonin, which influences sleep and other behaviors such as mood and appetite. Tryptophan is not made in any amounts by the body, so incorporating it into your diet is key.

What should I eat?

Milk and turkey are the two most talked about tryptophan-containing foods, but you can get your serving from many other sources like lentils and beans. Try the Crockpot Sweet Potato Lentils.

Melatonin

Melatonin is usually the first hormone people think of when it comes to sleep regulation, as the body produces it naturally to maintain its circadian rhythm- your body’s internal clock.  Supplements may be used to reduce sleep-related problems, but too much may have adverse effects.  To avoid overconsumption in its synthetic form, eating foods with small amounts of the substance may have beneficial effects on the body’s melatonin levels.

What should I eat?

Melatonin can be found most abundantly in tart cherries and grape skins.  

 

 

Magnesium

Magnesium is one of the most abundant minerals in the body, regulating your immune system, energy levels and normal nerve and muscle function.  Magnesium has been found to decrease cortisol, the stress hormone that may be keeping you up at night.

What should I eat?

Nuts and seeds including almonds, flaxseed, sunflower seeds, and pecans, as well as bananas and avocados, are just a few magnesium-rich sources. Drink an Avocado Banana Smoothie, one of Dr. Oz’s favorites

Calcium

Calcium, the mineral essential for bone and teeth strength in addition to other bodily functions, is another proven sleep aid.  Calcium allows the body to induce and maintain
sleep because it promotes the production of tryptophan and melatonin.

What should I eat?

Dairy products like milk and cheese and dark leafy greens like spinach are high in calcium. Try the Stuffed Acorn Squash with Spinach.

B6

B6 is an important vitamin in neurotransmitter synthesis, particularly serotonin and melatonin.  B6 is one of the few vitamins that induce the production of these sleep-essential hormones, and it can be found in diverse sources of food.

What should I eat?

Pistachios, raw garlic, and many fish like tuna, halibut and salmon claim to be rich in B6. Like Salmon baked in parchment with lemon and herbs. 

By Carly Taylor