Eating the right foods can make
you sleep better and longer. Certain nutrients, like tryptophan, serotonin, and
melatonin, promote a good night's rest.
Turkey, for example, is rich in
tryptophan and has been shown to increase sleep efficiency and decrease sleep
fragmentation for older adults. Use Fildena 100 only after following your doctor's prescription.
Tryptophan
Turkey, brown rice, and yogurt
all contain high amounts of this amino acid. These foods also have other
sleep-supporting benefits, including calming the body, balancing hormones, and
fighting anxiety.
Almonds are also a good source of
tryptophan and magnesium, both muscle relaxants that prepare your body to
rest.
Cottage cheese is another good
source of tryptophan and melatonin, which can make you feel sleepy when eaten
before bed. It is also a good calcium source, which helps relieve stress.
Oatmeal is another food that is
rich in tryptophan and melatonin. Oatmeal causes a small increase in blood
sugar and insulin, which can trigger your brain to release tryptophan and
melatonin.
These leafy greens also have
other sleep-supporting nutrients, such as antioxidants and calcium.
Supplementing with tryptophan may
help you get better sleep and improve your mental health, but there are
important safety concerns and limitations. (Fildena 50 | Fildena 25)
Serotonin
Serotonin neurotransmitter
regulates many aspects of your health, including mood, appetite, sleeping, and
digestive functions.
It's also responsible for
regulating your sexual health, making you feel good, and helping you control
pain.
You can get a dose of tryptophan
from turkey, a staple at Thanksgiving dinner found in bananas, oats, and
cheese.
Another way to boost your
serotonin levels is to spend time outdoors in the sun. The sun's rays can increase
your production of serotonin and help you fall asleep easier at night.
This will keep your body stocked
with the nutrients it needs to maintain its healthy balance of these
neurotransmitters.
You can also use dietary
supplements or eat certain fruits and vegetables to help boost your serotonin
production. These may include spinach, broccoli, and citrus fruits. These foods
are high in the nutrient tryptophan, which is also thought to promote good
sleep.
Melatonin
Melatonin is an important hormone
that controls our body's sleep-wake cycle.
But it would help if you always
discussed melatonin with your doctor first, as it can interact with other
medications or cause side effects in some people.
For many, melatonin may also help
with jet lag and shift work sleep problems, especially those who travel a lot
or have a job that requires them to change their schedules frequently. Studies
have shown that melatonin can reset your body's natural sleep-wake cycle and
improve your ability to fall and stay asleep.
But if you're considering using
melatonin to get more sleep, it is important to remember that it is not
regulated by the FDA like prescription or over-the-counter drugs are. You may
need to learn what ingredients are in the melatonin supplements you're buying,
says Johns Hopkins neurologist and sleep medicine specialist Luis F. Buenaver,
Ph.D.
And while you can get a lot of
melatonin in a variety of foods, it is advisable to use a melatonin supplement
only under the supervision of your healthcare provider. The dose you take
should be small and close to what your body naturally produces, Covassin says.
And it would help if you never
gave a child melatonin without your doctor's approval, as it can cause seizures
in children under age 3. Over the past decade, the CDC has seen more reports of
pediatric melatonin ingestion to poison control centers.
Magnesium
Whether you're dealing with
insomnia or just looking to get better sleep, there are a few nutrients that
you can add to your diet that can help you fall asleep and stay asleep
throughout the night. One of these nutrients is magnesium.
The nutrient is a natural muscle
relaxer and helps the body regulate nerves, muscles, and blood flow. It also
promotes normal bowel movement and aids with energy production.
Magnesium is available in foods
like arugula, spinach, kale, broccoli, and whole grains.
Some people are deficient in
magnesium, especially elderly adults. These individuals may also be more
susceptible to health problems that cause magnesium deficiency, such as
diabetes, gastrointestinal disorders, and alcohol use disorder.
In some studies, taking a
magnesium supplement has been shown to improve sleep in older adults with
insomnia. The study participants slept longer, had fewer early morning
awakenings, and their serum levels of melatonin and cortisol decreased.
They can help you figure out
which supplement will work best for your needs and recommend a dosage that's
safe for you to take.
You can also try reducing your
stress and eating more foods rich in melatonin, a hormone that regulates your
sleep-wake cycle. These include fruits, vegetables, and foods containing
tryptophan or serotonin.
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Vitamin D
Not getting enough vitamin D can
weaken bones and other health concerns such as chronic pain, depression, and
anxiety.
Many Americans don't consume
adequate amounts of vitamin D due to a variety of reasons, including lifestyle
choices like spending less time in the sun and living farther from the equator,
as well as medical conditions that prevent them from being able to absorb it
effectively, such as Crohn's disease or lupus.
Fortunately, you can boost your
vitamin D level by eating foods rich in this nutrient and getting plenty of
sunlight daily. Increasing your vitamin D levels is especially crucial if
you're struggling with sleep.
You may have heard that taking
vitamin D supplements before bed can help you fall asleep more easily. While
there's no hard-hitting science to back this claim, trying it out for yourself
is a good idea if you think it might work.
If you want to learn more about
vitamin D and how it can help you sleep better, speak to your doctor about a
blood test. Then, they can work with you to create a personalized plan that
will help maintain your optimal level of vitamin D. They'll also give you tips
on how to ensure you're taking your supplement at the right time to reap all
its benefits.
Next Article: Is There a Fruit That Boosts the Immune System the Best?
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