Hey there, viewers! Are you looking to get better sleep? Maybe you need to reconsider
your diet. That’s right, the foods you eat have a significant impact on how you sleep.
In today’s video, we’ll be talking about 8 nutrients you need to get from your diet if you
want to sleep better. What is melatonin? Why is it a popular supplement among people with insomnia?
Can omega 3 fatty acids and vitamin B6 promote better sleep? We’ll be talking about all of
this AND more... 1. Melatonin
We’re kicking things off with one you may not have heard of. Melatonin is a supplement
that can help you sleep. But what you may not know is that it’s also found in various foods.
Ideally, this nutrient is supposed to be created by the pineal gland in your brain.
But when things are off, you have to get it elsewhere.
Your body produces melatonin from an amino acid found in your food called tryptophan. However,
you can give your body the melatonin it needs from the food you eat. For instance, tomatoes,
milk and oats all have melatonin in them. Although adults usually generate melatonin
on their own, getting it from your diet can also help improve your sleep.
Research has shown that ingesting melatonin can increase your total sleep time significantly,
while also improving the efficiency of your sleep. Some of the other foods you can find melatonin in
are lean meats, fish, grapes and strawberries. It’s also present in corn, barley, pistachios
and walnuts. You can add some of these foods to your diet to get a boost of melatonin.
Maybe having a grape and strawberry salad for dinner isn’t a bad idea.
Salmon salad is also great. You’ll definitely sleep better, and your body will thank you later.
How many hours of sleep do you get on a daily basis? Do you keep track of your sleep?
Do you wear any sleep monitoring devices? Share your sleep preferences with the Bestie community
in the comments below... 2. Omega-3 Fatty Acids
Various studies have shown that omega-3 fatty acids can improve the quality of your sleep.
Unlike melatonin, however, your body cannot produce omega-3 fatty acids naturally.
You will need to get it from your diet. Animal sources of food have the fatty acids DHA
and EPA, while plant sources contain ALA. In one study among children, participants were given 600
mg of DHA every day for a period of 16 weeks. The participants had almost an hour’s more sleep, and
fewer nighttime awakenings than they did before. Salmon are the best sources of omega-3 fatty
acids. Consuming 3 ounces of salmon will give you as much as 1000 mg of DHA. Tuna and sardines
are also good sources of these fatty acids. Other foods you can get from omega-3 fatty acids include
canola oil, walnuts and flax seeds, among others. Looking for answers on all the latest health and
wellness news? Hit that “subscribe” button, and join our millions of followers. Stay up to date
on all our great Bestie content… 3. Vitamin D
One of the vitamins that helps your circadian (sir-kade-ee-uhn) rhythm is vitamin D. This
particular vitamin keeps the sleep-wake cycle in perfect rhythm. However, it turns out at least 40%
of Americans aren’t getting the proper Vitamin D. A number of studies, with over 9000 participants,
showed that those who did not have enough vitamin D in their blood serum
weren’t getting the proper sleep. Those with vitamin D deficiency have fewer hours of sleep,
and also feel drowsy in the daytime. About 50 to 90% of your vitamin D can
come from UV exposure. However, it may not always be possible to get the proper sunlight. Having
more trout, salmon, eggs, mushrooms and cow’s milk will help increase your Vitamin D levels.
Craving snacks before bed time? A boiled egg or mushroom omelette isn’t a bad idea. They’re
delicious, healthy, and fulfilling. What’s better is that you’ll be able to sleep peacefully after
eating them. 4. Magnesium
Here’s a scary discovery. According to experts, nearly half of the American population isn’t
getting enough magnesium. I know many of us don’t think much about magnesium. I mean, it’s
not something that I’m constantly stressing over. Well, if you’re not getting good sleep, you’re
going to want to take it seriously. Magnesium is important if you want a good night’s rest.
One of the bigger impacts of lacking magnesium in your body is mood disorder. This leaves
you more vulnerable to things like depression and anxiety. As a result, you get less sleep,
leaving you miserable. It goes in a cycle. The more magnesium you get, the better
you’ll sleep. In a study among older adults, a group of participants were
given 500 mg of magnesium every day for 8 weeks. Results showed that the group fell asleep faster
by 12 minutes on average. They also tended to sleep an extra 36 minutes and woke up a lot less.
The placebo group did not see any changes in their sleeping pattern.
You can get magnesium from food sources like spinach, potatoes, yogurt and bananas,
among others. Try banana smoothie or spinach soup when your evening cravings kick in.
Before we move ahead, here’s another video you might like. Watch and learn more about the 10 body
changes that need your immediate attention... 5. Iron
This one is really important. Iron is another mineral the general population tends to lack.
This is especially true for women. When you have iron-deficiency anemia, your body is unable to
make the proper amount of hemoglobin. Hemoglobin is necessary if the blood
is going to carry oxygen to all your body parts. If there’s not enough hemoglobin,
that won’t happen. Even if you happen to get a decent sleep, you’ll still be tired the next day.
Anemia has been tied to lack of sleep as well. Iron is involved in most chemical
processes related to sleep. In research involving micronutrients and their relationship with sleep,
it was seen that people with iron-deficiency anemia had shorter sleep spans,
and more instances of night walking. The best sources of iron include spinach, oysters,
tofu and sardines. You also get the proper amount from beef and chicken.
6. Serotonin Have you ever heard of this hormone?
If you’ve ever suffered from depression, you likely have. Serotonin is famously linked to
regulating your mood and anxiety levels. If you have a low amount of serotonin in your body,
your mood will decline, resulting in depression. This chemical is also key when it comes to your
sleep cycle. Serotonin stimulates the areas of your brain responsible for putting you to sleep,
and also waking you up. Depending on the serotonin receptor, you will end up having either a good
night’s sleep, or a really bad night's sleep. While serotonin is a chemical produced by
your body, you still need to provide it with the amino acid tryptophan.
You can get this from food sources like cheese, eggs, spinach and turkey, among others.
7. Potassium Potassium is linked to sodium.
Both work to keep your blood pressure levels in check. Even though potassium deficiency is
not quite as common as the others on the list, it can still affect the quality of your sleep.
For instance, when you don’t have enough potassium in your body, you could end up
getting muscle cramps overnight. This would, of course, affect your sleep.
Potassium ensures your muscles are relaxed. A lack of potassium is also linked with
daytime fatigue. Not getting enough will also result in mood swings. You
can usually find potassium in regular foods such as bananas, sweet potatoes and salmon.
8. Vitamin B6 B Vitamins keep your
brain functioning properly. They can also improve your immunity levels and red blood cell formation.
Out of all the B vitamins, Vitamin B6 is the most important when it comes to sleep.
B6 can help you recall your dream and also make sure you have lucid dreams. This vitamin will
also help you produce serotonin and melatonin. Additionally, a lack of vitamin B6 has been
linked to depression. As we’ve seen already, depression can lead to a lack of sleep and cause
disruptions in your circadian rhythm. You can usually get your B6 fix by
eating foods like bananas, carrots, spinach, potatoes, and a few others.
Anything that allows you to sleep soundly. Sleep is so important. If you’re not resting
properly at night, you’re not going to be able to perform during your day. This can impact both your
personal and professional life. Have I sparked your interest? Let’s keep the conversation going
with a couple more sleep-related videos, shall we? Here’s what you need to know...
Check out 10 Life Hacks To Get A Good Night's Sleep. Or how about
What Happens To Your Body When You Go To Sleep? Go ahead, click one. Or better yet, watch both,
and learn more about how sleep affects your health! Are you planning on including these
nutrients in your daily diet? Do you already sleep well at night? Let us know in the comments below!