Sleep comprises one-third of our day and plays an integral role in human health and well-being. Multiple factors affect sleep, and one important aspect that affects a number of sleep parameters is nutrition. Better sleep quality can also be achieved by eating a high-protein diet that includes necessary amino acids, low-glycemic meals, and some fruits that are high in antioxidants. Melatonin is a potent mediator that initiates sleep and is an effective treatment for insomnia. Numerous internal and external factors can affect sleep. Internal factors that affect sleep include hormones, genetics, and mental and physical illnesses. Nutrition and environment are major factors in sleep. The relevance of correct temperature, darkness, silence, and comfort, together with sleep-promoting practices prior to bedtime, is highlighted in discussions about sleep hygiene. These factors affect both the quantity and quality of sleep.
Tryptophan is necessary for serotonin synthesis. Longer wake times are also linked to tryptophan insufficiency. Therefore, eating foods high in tryptophan, such as cereals, sweet chocolate, peanuts, dried prunes, bananas, apples, and following a high-protein diet can help promote better sleep.
Kiwifruit is considered a good source of serotonin, which is known to help promote better sleep and plays a modulatory role in the sleep-wake cycle, while the rich antioxidant content may supress free radical expression and inflammatory cytokines.
Green Tea, made from the Camellia sinensis tea plant, is a popular beverage. It is well known for its anti-stress properties as well as other health advantages linked to a variety of bioactive substances, such as caffeine, amino acids, and catechins.
Valerian, an herb with a history of traditional use, is known for its potential sedative effects, particularly in addressing insomnia. Valerian supplements, available in various forms, are commonly used to promote relaxation and improve sleep. While research on its efficacy is ongoing, some studies suggest that valerian may contribute to better sleep quality, making it a popular choice in natural remedies for sleep-related issues.
Chamomile, known for its calming attributes, is an herb frequently enjoyed as a tea. Its history as a traditional remedy for insomnia shows its potential to induce relaxation and improve sleep. Widely appreciated for its mild sedative properties, chamomile remains a popular and soothing choice.Always remember that individual responses to these substances can vary, and it’s important to approach their use cautiously. If you’re considering the use of nutraceuticals for sleep, it’s advisable to consult with a healthcare professional to ensure they are appropriate for your individual circumstances and health status.
