- Nutrition that supports your sleep quality is worth investing in on a daily basis, especially if you have problems with your sleep patterns. In addition to your nutrition, ensure that you have a regular sleep hygiene routine, including going to bed at the same time daily and waking up at the same time daily. Limiting the use of screens prior to bedtime, dimming the lights in your room, and regulating the temperature in your bedroom to a slightly cooler temperature can help as well.
- Foods rich in tryptophan
- Poultry, such as chicken and turkey
- White rice
- Whole grains
- Rich in vitamin B6
- Fish, such as salmon, tuna, or halibut
- Calcium rich foods
- Dairy foods, such as yogurt, milk or cheese
- Dark greens, such as kale, spinach and leafy greens
- Potassium rich foods
- These foods help you sleep better by supporting the production, processing, and functioning of hormones that support sleep.
- Melatonin, the sleep hormone.
- Tryptophan helps you make serotonin, a relaxing hormone
- Some of the above foods also contain other nutrients that have sedative effects on the body, such as magnesium.
- For some individuals, a supplement containing these nutrients is more effective as a sleep aid vs eating the foods alone. If that applies to you, book a nutritional consult to discuss the appropriate dosages or products appropriate for your needs.
Yours in health,
Dr. Shruti Sharma