9 nutrients to improve sleep

By Yraa #absorb, #according, #acid, #acids, #advice, #affordable, #against, #alcohol, #amino, #amount, #any, #asleep, #associated, #avocado, #avoiding, #bacteria, #bananas, #beef, #been, #being, #between, #blood, #Body, #broccoli, #butter, #c, #cabbage, #calcium, #came, #caused, #cells, #certain, #chemical, #chicken, #children, #chronic, #Clinical, #composition, #compounds, #conducted, #confirmed, #consult, #contain, #content, #cycles, #d, #daytime, #deep, #deficiency, #diet, #dietary, #different, #difficulty, #disorders, #dreams, #due, #easily, #effectively, #effects, #efficient, #eggs, #element, #enough, #enriched, #ensure, #ensures, #especially, #essential, #etc, #european, #even, #excellent, #excess, #excessive, #experience, #experiment, #Eyes, #falling, #fatigue, #fatty, #feel, #fill, #find, #fish, #food, #foods, #found, #functional, #functioning, #gentle, #getting, #gland, #Good, #green, #greens, #guarantee, #gut, #happens, #health, #Healthy, #help, #Helps, #here, #him, #his, #human, #immune, #immunity, #improve, #include, #inferior, #insomnia, #journal, #kiwi, #lack, #leafy, #learn, #levels, #likely, #list, #long, #lot, #low, #meals, #Medical, #medicine, #melatonin, #menu, #mg, #microflora, #mineral, #minerals, #much, #natural, #needs, #nervous, #night, #nutrients, #old, #omega, #omega-3, #optimal, #ordinary, #organic, #our, #part, #pathological, #pathologies, #peanut, #people, #pepper, #perhaps, #place, #plate, #pleasant, #polyunsaturated, #poorly, #potassium, #potato, #present, #problems, #processes, #processing, #produce, #production, #Products, #promotes, #protection, #published, #pumpkin, #quality, #quickly, #reactions, #real, #reasons, #received, #recover, #regularly, #relationship, #relaxation, #rem, #research, #response, #responsible, #rest, #result, #results, #rid, #salmon, #scientific, #scientists, #seeds, #selenium, #serious, #serotonin, #serving, #several, #show, #signs, #sleep, #sleeps, #small, #source, #sources, #special, #spinach, #statistics, #stimulate, #strengthening, #strong, #studies, #study, #substance, #substances, #successful, #sugar, #sunflower, #supplement, #supplements, #sweet, #system, #t, #take, #those, #thyroid, #times, #tomatoes, #took, #trace, #tryptophan, #tuna, #turkey, #turn, #turns, #two, #university, #valuable, #very, #visiting, #vitamin, #vitamins, #wake, #walnuts, #want, #weeks, #were, #while, #who, #will, #year

A long and rest­ful night’s sleep is very impor­tant for a per­son. Thanks to him, the body can relax, recov­er, get rid of the effects of stress. While we sleep, very impor­tant meta­bol­ic process­es take place that ensure our health and opti­mal func­tion­ing. A lot of sci­en­tif­ic research has been devot­ed to sleep prob­lems. As a result, sci­en­tists came to the con­clu­sion that with the help of cer­tain sub­stances it is pos­si­ble to improve its qual­i­ty.

It is bet­ter if you find them in ordi­nary food. After all, our body has evolved for a very long time to learn how to extract vit­a­mins, min­er­als and oth­er bio­log­i­cal­ly active sub­stances from organ­ic prod­ucts. There is no guar­an­tee that it will eas­i­ly absorb ascor­bic acid, potas­si­um and oth­er nutri­ents from dietary sup­ple­ments. Our cells and healthy gut bac­te­ria feel much bet­ter about get­ting them from real food than from any dietary sup­ple­ment.

Of course, there are times when it is strate­gi­cal­ly impor­tant to con­sult a doc­tor and include dietary sup­ple­ments in your diet to help fill gaps in your diet, to quick­ly get the nutri­ents you are defi­cient in. Our advice is for those who do not have sys­temic patholo­gies and oth­er seri­ous rea­sons for vis­it­ing a doc­tor.

Find out what to include in your meals to ensure a good night’s rest. Here is a list of the most impor­tant sleep-enhanc­ing nutri­ents and a list of func­tion­al foods that are their best food sources.

Selenium for Immunity Optimization

Selenium for Immunity Optimization

It hap­pens that a per­son sleeps poor­ly and does not real­ize that his prob­lems are due to a lack of sele­ni­um in the diet. This nutri­ent is part of 30 dif­fer­ent chem­i­cal com­pounds present in the human body. Sele­ni­um ensures the effi­cient func­tion­ing of the thy­roid gland, the suc­cess­ful func­tion­ing of the immune sys­tem, is respon­si­ble for meta­bol­ic process­es and redox reac­tions. Accord­ing to med­ical sta­tis­tics at the turn of the 20th and 21st cen­turies, about 80% of Rus­sians expe­ri­ence a defi­cien­cy of this trace ele­ment.

The best food sources of this sub­stance are:

    brazil nuts;
    sunflower seeds;
    beef;
    oysters;
    chicken;
    mushrooms.

Vitamin C for health

It turns out that ascor­bic acid is impor­tant not only for pro­tec­tion against patho­log­i­cal microflo­ra, strength­en­ing immu­ni­ty, etc. Sci­en­tif­ic stud­ies show that peo­ple with low lev­els of vit­a­min C in their blood have more trou­ble falling asleep and are more like­ly to wake up dur­ing the night.

Excel­lent sources of ascor­bic acid are:

    kiwi;
    Strawberry;
    green leafy vegetables;
    citrus;
    Bell pepper;
    papaya.

Tryptophan for dinner guarantees rest

Tryptophan for dinner guarantees rest

It is one of the most impor­tant bio­log­i­cal­ly active sub­stances for the human body, because this essen­tial alpha-amino acid is a pre­cur­sor of sero­tonin. Signs of its defi­cien­cy are not only insom­nia, but also depres­sive states, crav­ing for alco­hol, and chron­ic fatigue.

If you want to get a serv­ing of tryp­to­phan, on your plate should be:

    turkey;
    chicken;
    eggs;
    sweet potato;
    chia seeds;
    bananas;
    pumpkin seeds;
    almond;
    natural yoghurt, etc.

Potassium-enriched meals can help you sleep peacefully

In the jour­nal Sleep back in 1991, the results of a study by Amer­i­can sci­en­tists were pub­lished. Through exper­i­men­ta­tion, they have found that potas­si­um can be espe­cial­ly help­ful for those who have trou­ble falling asleep.

Bananas are often tout­ed as the best source of potas­si­um. But there are oth­er prod­ucts that are not infe­ri­or and even ahead of its con­tent, while avoid­ing excess sug­ar:

    leafy greens;
    potato;
    seaweed;
    broccoli;
    mushrooms;
    avocado.

Calcium for Pleasant Dreams

Calcium for Pleasant Dreams

Per­haps you can’t close your eyes for a long time at night or sleep anx­ious­ly due to a lack of cal­ci­um in your diet. The Euro­pean Neu­rol­o­gy Jour­nal has pub­lished research find­ings that prove that the lack of deep sleep and REM sleep dis­or­ders is often caused by a lack of this impor­tant min­er­al in the body.

The most afford­able sources of cal­ci­um:

    cabbage;
    greens;
    mustard;
    sardines;
    seaweed;
    sesame seeds.

Vitamin D for the nervous system

The jour­nal Med­ical Hypoth­e­sis pub­lished the results of a two-year exper­i­men­tal work of sci­en­tists from the Uni­ver­si­ty of North­ern Cal­i­for­nia. They found that there is a strong cor­re­la­tion between vit­a­min D defi­cien­cy and exces­sive day­time sleepi­ness, as well as dis­or­ders such as insom­nia, dif­fi­cul­ty falling asleep, and the like. In 1500 vol­un­teers who reg­u­lar­ly took cal­cif­er­ols, per­sis­tent improve­ments in sleep qual­i­ty were record­ed.

The Jour­nal of Clin­i­cal Sleep Med­i­cine pub­lished the find­ings of sci­en­tists from Louisiana State Uni­ver­si­ty that a lack of cal­cif­er­ols is asso­ci­at­ed with exces­sive day­time sleepi­ness and insom­nia at night.

There are sev­er­al valu­able sources of cal­cif­er­ols:

    salmon, tuna, mackerel and other marine fish;
    shiitake mushrooms;
    oysters.

Omega‑3 polyunsaturated fatty acids against insomnia

Omega-3 polyunsaturated fatty acids against insomnia

A study con­duct­ed at the Uni­ver­si­ty of Oxford has con­firmed the rela­tion­ship between polyun­sat­u­rat­ed fat­ty acids in the diet and the qual­i­ty of a night’s rest. All 362 chil­dren from 7 to 9 years old who took part in a sci­en­tif­ic exper­i­ment and received 600 mg of sea­weed in addi­tion to their usu­al menu for 16 weeks began to sleep bet­ter.

Food sources of omega-3s are:

    chia seeds;
    halibut;
    walnuts;
    salmon;
    pumpkin seeds;
    flax seeds.

Melatonin is the main sleep hormone

It reg­u­lates sleep by being respon­si­ble for cycles. It is pro­duced by spe­cial cells of the pineal gland — pinealo­cytes. To effec­tive­ly pro­duce mela­tonin, the body needs to get enough tryp­to­phan.

It is desir­able to enrich the diet with foods that stim­u­late the pro­duc­tion of mela­tonin or con­tain a small amount of this hor­mone:

    oranges;
    cherry;
    pineapples;
    walnuts;
    bananas.

Pyridoxine for stress protection

Pyridoxine for stress protection

This essen­tial nutri­ent helps mod­u­late our body’s defense response to stress and pro­motes relax­ation.

Among the best sources of vit­a­min B6:

massage, relaxation, beautiful flowers
ai generated, child, moon
ai generated, girl, asleep
boy, dream, night
clouds, background, drawing
    cashew nuts;
    seaweed;
    bananas;
    spinach;
    avocado;
    fish;
    eggs;
    tomatoes;
    peanut butter;
    sweet potato.

It is bet­ter if all these nat­ur­al prod­ucts are sub­ject­ed to gen­tle pro­cess­ing in order to pre­serve the vit­a­mins and oth­er bio­log­i­cal­ly active sub­stances in their com­po­si­tion as much as pos­si­ble. Include them in your diet more often and sleep peace­ful­ly!

what time should you go to bed?

By Yraa

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