Many Americans suffer from not getting enough sleep at night. They are not able to fall asleep or they wake up in the middle of the night and are not able to get back to sleep for a long time. Most yearn for an easy way to get some better sleep so they can feel rested and refreshed the next day. When you are tired of missing out on sleep, here are some of the best nutrients you can have for better sleep.
Calcium
Calcium is good at increasing the amount of melatonin in the body. This melatonin is great to help regulate your sleep and waking cycles and is released once it starts to get dark. It will help calm down the brain so you can get to sleep. You can drink a glass of milk with supper to help get the body ready for better sleep that night.
Magnesium
Calcium is not going to be very effective at helping you to sleep unless you are getting in enough magnesium as well. You need to have both of these working well together in order to get the hormones in place for falling asleep. Often when you are short on magnesium, you will have more muscle spasms and issues with the muscles relaxing, making it difficult to fall asleep.
L-Tryptophan
This amino acid is going to work to help synthesize some of the other nutrients you need to fall asleep at night. It will also improve the sleep hormones melatonin and serotonin. Some of the foods you can get this in include seafood, lentils, and eggs.
Carbs
Go for the complex carbs. These are good at keeping your belly full at night so you do not wake up feeling hungry in the middle of the night. These complex carbs are also great at keeping the blood sugars stable so you can get into a deep sleep and not wake up. Have some complex carbs during dinner time or consider having a late night snack with a few in them.
B vitamins
There has been some research that shows missing out on the b vitamins can lead to insomnia. These vitamins are good at helping with improving mood disorders and relieving anxiety so you can get to sleep. They also help to stimulate how well melatonin, GABA, dopamine, and serotonin, all sleep hormones, work in the body at night time.
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