Can diet and supplementation help you sleep better?

Can diet and supplementation help you sleep better?

Everyone knows that eating a balanced diet is important to stay fit and healthy, but could our dietary choices be affecting our sleep?

Here's our 5 top tips on improving your quality of sleep through diet and supplements.

1. Magnesium magic

Magnesium is an essential mineral that we need for keeping our bones strong and regulating our nervous system, but it just so happens that it may be able to keep our anxiety and depression levels regulated too. There is research to say this mineral promotes sleep, reduces stress and stabilises our mood.

Personalised Tip: Try upping your magnesium intake and see if it works wonders for your state of mind and rest. Foods such as dark leafy greens, seeds, nuts contain magnesium, but a Magnesium supplement can be reliable and easy way to up your dose each day.

2. Cherries

Yep, you heard right. Cherries may just have the answer to your sleep problems, but how? Cherries are one of the only food sources of melatonin, the sleep hormone, which means they could play a role in de-stressing the mind and promoting good sleep.

Personalised Tip: Melatonin can be supplemented, but why not try adding fresh tart cherries into your diet too? They're also rich in antioxidants and anti-inflammatory compounds.

3. Maca Powder

Some people may not know about this powerful Peruvian plant. With an earthy, caramel-like flavour, Maca powder can be supplemented into your diet to help with hormone balance and stress regulation. It also contains twice as much calcium as dairy milk (pssst. Calcium is also rumoured to help us sleep better.)

Personalised Tip: Try adding a spoonful of Maca Powder into your morning smoothie, or making a calming evening tonic, and see if your stress levels melt away.

4. Vitamin D

This sunshine vitamin does more than just boots your immune system; research shows it may boost both the quality and duration of your sleep. One study found the links between insufficient sleep and lack of Vitamin D to be especially strong in adults age 50 and older.*

Personalised Tip: Make sure you're taking a Vitamin D supplement throughout cooler months of the year. 

5. Boost your B's

It may be that a Vitamin B Complex will increase the quality of your sleep, as B Vitamins help regulate the body's level of amino acid tryptophan, which helps the body produce sleep-inducing melatonin. **

Personalised Tip: Make sure you're eating plenty of whole grains (brown rice, barley) and legumes (beans and lentils) to up your B vitamins, but we also suggest taking a B Complex supplement to make sure you're getting enough.

 

References 

** https://home.bt.com/lifestyle/health/sleep/tired-the-vitamins-and-minerals-your-body-needs-to-help-you-sleep-better-11364098011805