How to Improve Sleep with Food

Good-quality, long-lasting sleep at night is key to maintaining a person’s health and well-being. During sleep, the body recovers, relieving accumulated stress and activating important metabolic processes necessary for normal functioning.

Scientific studies in the field of sleep have shown that certain substances can significantly improve its quality. However, it is best to obtain these substances from natural products, as our body is evolutionarily adapted to extract vitamins, minerals and other biologically active components from food.

Although dietary supplements (dietary supplements) may be useful in certain cases, they are not always the best choice. Cells and intestinal bacteria prefer to obtain the necessary substances from natural products.

However, in some situations, consultation with a doctor and supplements may be warranted. This is especially true for those who are deficient in certain nutrients or have specific health-related needs.

For those who want to improve sleep quality without serious medical reasons, it is important to know which nutrients contribute to it and in which foods they can be found. Below is a list of key nutrients that improve sleep and foods that are their best sources.

Selenium for improving immunity

Sometimes people experience sleep disorders without knowing that dietary selenium is the cause. This element plays a key role in the thyroid, immune system, metabolic processes and redox reactions. About 80% of people have selenium deficiency, according to health statistics.

• Papaya.
• Among the products rich in this micronutrient, we can distinguish:
• Papaya.
• Brazil nuts.
• Sunflower seeds.
• Beef.
• Oysters.
• Chicken.
• Mushrooms.
• Papaya.

Vitamin C for Good Sleep

Ascorbic acid, known as vitamin C, is important not only for boosting immunity and protecting against infections. Scientific studies suggest that the lack of this vitamin can lead to problems falling asleep and frequent awakening at night.
Papaya.

• Foods rich in vitamin C:
• Papaya.
• Kiwi.
• Strawberries.
• Green leafy vegetables.
• Citrus.

Tryptophan for dinner guarantees rest

Tryptophan is a key amino acid for human health. It serves as the basis for the synthesis of serotonin, an important neurotransmitter that affects mood, sleep and appetite. The lack of tryptophan can lead to insomnia, depression, craving for alcohol and chronic fatigue.
almonds;
To replenish the stocks of tryptophan, include the following products in your diet:

almonds;

• turkey;
• chicken;
• eggs;
• sweet potatoes;
• chia seeds;
• bananas;

Potassium in nutrition for healthy sleep

In the 1991 journal Sleep, scientists from the United States conducted a study that showed that potassium could improve sleep in people experiencing difficulty falling asleep.

Bananas are often considered the main source of potassium, but there are other micronutrient-rich foods that are not only as good as bananas, but may also be more nutritionally desirable. These products include:

• Leafy greens.
• Potatoes.
• Seaweed.
• Broccoli.
• Mushrooms.
• Avocado.

These foods are not only potassium-rich but also contain less sugar than bananas, making them more suitable for those who take care of their health.