Certain nutrients that help you sleep better don't only help prevent the tossing and turning turmoil, but also the dreaded dose of drag and fatigue the next day. Whether it’s insomnia or stress that ails you, turning to your diet might help. Start noshing on some tasty foods rich with nutrients that help you sleep better before you resort to sleeping pills. Not only do these nutrients work better, but they also come from some pretty tasty foods too!
1. Vitamin B6
Vitamin B6 is one of the most important nutrients that help you sleep since it relaxes the nervous system and lowers stress. Lucky for you, it's in some healthy foods you probably already enjoy. Good sources include: yogurt, bananas, peanut butter, cashews, avocados, almonds, fish, spinach, tomatoes, seaweed, sweet potatoes, eggs, and oats.
This “wonder” nutrient, as I like to say, is full of relaxing properties that can send you off into sweet slumber in just minutes. It reduces anxiety and high blood pressure, relieves headaches, irregularity, and even PMS. A 400 milligram supplement can help, but you should also eat magnesium-rich foods as well, such as nuts, seeds, carrots, fish, sweet potatoes, dark chocolate, whole grains, bananas, and leafy greens.
Calcium, just like magnesium, is a nutrient that brings almost immediate relaxing properties to the body to help you rest. It reduces blood pressure, blood sugar, and anxiety. Good sources of calcium include: leafy greens, almond milk, organic kefir and yogurt, almonds, broccoli, and chia seeds.
Tryptophan is a precursor to serotonin, which helps relax your nervous system and induce a calm, peaceful state. It's found in protein-rich foods, but also in some plant sources too. Good sources include: bananas, sweet potatoes, turkey, chicken, hemp, chia, yogurt, eggs, almonds, pumpkin seeds, and leafy greens.
Potassium is an electrolyte needed to promote proper water balance in the body, and also helps lower your blood pressure. Good sources include: nuts, seeds, yogurt, fruit, sweet potatoes, leafy greens, cucumbers, avocados, dried fruit, oats, celery, tomatoes, and fish.
Protein contains amino acids that help ensure you get a good night's rest and it lowers the stress hormone cortisol. Protein also lowers insulin, the hormone that increases blood sugar, which causes excess cortisol. Good sources of protein include: lean meats, eggs, nuts, seeds, spirulina, beans, quinoa, oats, leafy greens, nonfat yogurt and kefir, whey protein, and seafood.
7. Omega 3s
Omega 3 fatty acids are the best type of healthy fat you can consume, and they also help ensure you get a good night’s rest. Omega 3 fats promote a sense of happiness and relaxation in the body, and relieve stress and inflammation. The best sources come from chia, walnuts, pumpkin seeds, salmon, halibut, flax, hemp, and fortified eggs.
As you can see, eating a good variety of healthy foods from fruits, veggies, lean protein, healthy fats, and even a bit of dark chocolate too, will ensure you get just what you need to sleep well. Just remember to avoid the coffee, sugar, alcohol, and spicy foods before bed. These can keep you up at night and even cause hypoglycemia in the middle of the night from a drop in blood sugar. Which one of the nutrients above do you make sure you eat before bed?