4 Nutrients That Promote Sleep
For every facet of our well-being, nourishing diet is a vital component. With each passing day it sees like we are getting more hip to healthy fats. However, as a society, we are still out of touch with just how critical health omegas are.
Omegas are well known for helping with weight management, but they are also beneficial in promoting better sleep. Whenever client increases their omegas, their sleep aways improves. Here are four rockstar nutrients in particular that help promote better sleeping. Sweet dreams.
1. Magnesium - this is a muscle-relaxing mineral the plays a key role in regulating sleep thanks to its tryptophan, an amino acid that has been linked to sleep quality. Almonds are a great source of magnesium and can be added to almost any recipe either chopped, whole or almond butter.
2. Melatonin- is secreted by the pineal gland in the brain each night to help regulate our circadian rhythm. Melatonin levels decrease with age and with chronic stress. This sleep inducing hormone can be found in tart cherries, which also have great anti-inflammatory benefits.
3. Complex Carbs, Fiber and Oats - The complex carbs in oats relax the body and make you feel sleepy. While feeding our nervous system and being a great source of melatonin, oats also stimulate serotonin production decrease stress levels and improve mood. This makes it easier to fall asleep and stay asleep longer. The complex carbs in oats make tryptophan more available to the brain.
4. L-Theanine Amino Acid - Derived from green tea leaves, L-Theanine increases alpha wave production in the brain to promote a state of calm and focus that strengthens the nervous system and promotes restful sleep cycles. Immune enhancing and anti-tumor, it is an ingredient that anyone who struggles with anxiety, stress, and sleeplessness should know about. It can be taken in capsule or added to recipes as the last is extremely mild.
Snacks for Sleeping
Cherries are a great source of melatonin.
Almonds have a lot of magnesium to promote melatonin production.
Walnuts contain small amounts of melatonin and help with inflammation.
Sweet potatoes are filled with potassium, magnesium and calcium to help the body relax and promote melatonin.
Prunes have vitamin B6 and magnesium the make melatonin.
Ginger promotes an increase in melatonin while acting as a relaxant.
Dark chocolate has serotonin in it, which helps to relax the body.
(This article appeared in the August issue of Skin Inc., written by Amy McKelvey.