There are four main vitamins and minerals found in food that help in promoting sleep: tryptophan, magnesium, calcium, and B6. Some of these substances help the body produce melatonin, the hormone that is responsible for regulating your circadian rhythm (sleep/wake patterns). Magnesium is a powerful mineral that is instrumental in sleep and is a natural relaxant that helps deactivate adrenaline. In fact, it is often referred to as the sleep mineral. Calcium is another mineral that helps the brain make melatonin. A lack of calcium can cause you to wake up in the middle of the night and have difficulty returning to sleep. Some foods are naturally packed with these essential vitamins and minerals. Heres a list:For tryptophan, have dairy products (milk, low-fat yogurt, cheese); poultry (turkey, chicken); seafood (shrimp, salmon, halibut, tuna, sardines, cod); nuts and seeds (flax, sesame, pumpkin, sunflower, cashews, peanuts, almonds, walnuts).For magnesium have dark leafy greens (baby spinach, kale, collard greens), wheat germ, fish (salmon, halibut, tuna, and mackerel), soybeans, and banana.For calcium, have low-fat milk, cheeses, yogurt, sardines, fortified cereals and soybeans.For Vitamin B6, have sunflower seeds, pistachio nuts, flaxseed, fish (tuna, salmon, and halibut), and dried prunes.For melatonin, have fruits and vegetables like corn, asparagus, tomatoes, pomegranate, olives, grapes, broccoli, cucumber; grains like rice, barley, rolled oats and nuts and seeds.Foods high in fat have been linked to poor, fragmented sleep. Fat triggers the digestive processes and causes a build-up of stomach acids, which while lying down can cause discomfort
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Diet to induce sound sleep - Times of India
