July 15, 2022, 17:01 | Medicine
How to improve the quality of sleep.
Our sleep pattern can be disturbed for various reasons, including improper nutrition. We often eat not the most healthy food on the run, missing nutrients important for our body. Here are some vitamins and minerals that can improve sleep, as well as increase energy levels and productivity. P. S. Before starting to take any vitamins and minerals, you should consult a doctor, informs Ukr.Media.
According to the results of a meta-analysis conducted by scientists from Qingdao University (China), vitamin D deficiency is associated with an increased risk of sleep disorders. The best way to get more vitamin D is to spend more time in the sun. But if there is no such possibility, add foods with a high content of “solar” to the diet. vitamin: salmon, tuna, mushrooms, eggs and so on.
Vitamin E helps prevent the deterioration of memory and other cognitive functions caused by lack of sleep. In addition, it has strong antioxidant properties and protects body cells from damage by free radicals, which positively affects not only the quality of sleep, but also health in general. Vitamin E is especially rich in seeds, nuts and vegetable oils.
Vitamins of group B
Vitamins B3, B5, B6, B9 and B12 help regulate the body's intake of tryptophan, an amino acid that helps produce melatonin (the sleep hormone), which regulates circadian rhythms. A well-balanced diet that includes whole grains, meat, fruits, and vegetables is the best way to get enough B vitamins in your body.
Calcium and magnesium
The lack of these two minerals, which promote muscle relaxation, can cause chronic insomnia and other serious sleep disorders. To get the necessary amount of calcium and magnesium for the body, you need to eat greens, seeds and nuts more often.
Theanine – an amino acid found in green tea and some mushrooms. Theanine helps normalize sleep and significantly improve its quality by increasing the level of dopamine, serotonin and GABA (gamma-aminooleic acid) in the brain.