Vardaan Clinics
Nutrition
Good quality sleep is essential for overall health, mental well-being, and daily productivity. While many people focus on lifestyle habits to improve sleep, nutrition plays a key role in promoting restful and uninterrupted sleep.
Certain nutrients help regulate our sleep-wake cycle by influencing hormones like melatonin and serotonin. Foods rich in magnesium—such as leafy greens, nuts, and seeds—help relax muscles and promote calmness, making it easier to fall asleep. Similarly, tryptophan, an amino acid found in dairy products, eggs, and turkey, supports the production of serotonin, which converts into melatonin, the sleep hormone.
Complex carbohydrates like whole grains help improve sleep by boosting the availability of tryptophan in the brain. Avoiding heavy meals, caffeine, and sugar close to bedtime is important, as they can disrupt sleep patterns by increasing alertness or causing digestive discomfort.
Hydration also matters—while staying hydrated supports body functions, excessive fluid intake right before bed can cause frequent urination, disturbing sleep.
Incorporating foods like bananas, almonds, oats, and chamomile tea can naturally support sleep quality.
Summary
- Magnesium helps relax muscles and promote calmness.
- Tryptophan-rich foods support melatonin production.
- Complex carbohydrates boost tryptophan availability.
- Avoid caffeine, sugar, and heavy meals before bedtime.
- Proper hydration is essential but avoid excess fluid before sleep.
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