How to Improve Sleep with Vitamins
Melatonin is a hormone that the brain begins to produce in the dark. Its source is the pineal gland.
The scientific evidence suggests that melatonin plays an important role in more than just sleep regulation. This hormone affects various processes in the body.
First, melatonin reduces the production of cytokines, which promote inflammation. Second, it acts as an antioxidant, neutralizing free radicals and limiting oxidative stress, which helps prevent cell damage and reduce inflammation.
Melatonin: the key to quality sleep
Melatonin plays a key role in regulating sleep by controlling sleep cycles. This hormone is synthesized in the epiphysis, a small gland in the brain known as the pineal gland. To efficiently produce melatonin, the body needs enough of the amino acid tryptophan.
To maintain a healthy melatonin level, it is important to include foods that promote melatonin production or contain small amounts of melatonin:
- Oranges
- Cherry
- Pineapples
- Walnuts
- Bananas
Pyridoxine is your stress-fighting ally
Pyridoxine, also known as vitamin B6, helps the body cope with stress by keeping the nervous system healthy.
Omega-3 for better sleep: research from the University of Oxford
A recent study at the University of Oxford found a positive relationship between consumption of polyunsaturated fatty acids Omega-3 and quality of sleep in children. The experiment involved 362 children between the ages of 7 and 9. For 16 weeks, they received 600 milligrams of seaweed daily, which improved their sleep.
- Major dietary sources of Omega-3 include
- chia seeds;
- halibut;
- walnuts;
- salmon;
- pumpkin seeds;
- flax seeds.
Adding these foods to your diet can improve your night’s rest and overall health.
Pyridoxine for stress protection
This key element plays an important role in maintaining the body's defensive response to stress, contributing to its relaxation.
Here are some great sources of vitamin B6:
- cashew nuts
- seaweed,
- bananas,
- spinach,
- avocado,
- fish,
- eggs,
- tomatoes,
- peanut butter,
- sweet potatoes.
To preserve the maximum benefit of these products, it is recommended to cook them with minimal processing. This will help preserve vitamins and other valuable substances. Include these products in your diet and you can enjoy peace of mind and health!
