In today’s fast and stressful life Sleepless Nights It has become a common problem.
Sleep not only relaxes the body, but also Brain, Immunity and Metabolism It is also necessary for.
reason for not being able to sleep often Vitamin deficiency and nutritional deficiency it occurs.
Your sleep can be improved by consuming the right vitamins and foods. deep and long Might be possible.
Important vitamins that promote sleep
- Vitamin B6 (Pyridoxine)
- in the brain Serotonin and Melatonin Helps in creating.
- These hormones control both sleep and mood.
- Vitamin D
- Due to deficiency of Vitamin D in the body sleep quality May decrease.
- Adequate sunlight and certain foods increase vitamin D.
- Magnesium
- Relaxes muscles and deep sleep Helps.
- Even taking it in small quantities makes a difference to sleep.
- Calcium
- Helps produce melatonin in the brain.
- From this Sleep comes quickly and is deep.
- Omega-3 Fatty Acids
- calms the brain and sleep quality Let’s improve.
sleep enhancing foods
- Milk and Dairy Products
- It contains calcium and tryptophan which increase melatonin.
- Almonds and Walnuts
- Excellent source of Magnesium and Omega-3.
- Banana
- Rich in potassium and magnesium, relaxes muscles.
- Oats
- Sleep aid with tryptophan and magnesium.
- Salmon and Fatty Fish
- Improves sleep quality with Omega-3 and Vitamin D.
- Tomato and Spinach
- Rich in Vitamin B6 and Magnesium.
Daily tips for sleep
- from gold Avoid heavy meals and caffeine 1–2 hours before.
- daily Stay in the sun for 15–20 minutes — To increase vitamin D.
- Of gold same time Create.
- light Yoga, meditation or stretching Do it.
- at night Reduce mobile and screen usageso that the brain becomes calm.
Lack of sleep is not just tiredness, but health hazard Is also.
Correct Vitamins and Foods Your sleep due to consumption of deep, long and comfortable Can be made.
