Magnesium boasts numerous relaxing properties that can help you fall asleep the moment you hit the sack. Magnesium lowers anxiety, relieves headaches, reduces high blood pressure, and can even relieve PMS. While a magnesium 400 milligram supplement can help (make sure you consult your doctor before taking any supplement), eating magnesium-rich foods is more effective. Seeds, nuts, carrots, sweet potatoes, leafy greens, fish, whole grains, dark chocolate, kiwifruits and bananas are all rich in magnesium.
Potassium is an essential electrolyte needed to maintain a proper water balance in your body. This nutrient helps reduce your blood pressure and promotes a good night’s sleep.
3. Vitamin B6
One of the most essential nutrients for a better night’s sleep is definitely Vitamin B6. This nutrient helps fight stress and relax your nervous system.
Calcium is a fantastic nutrient that will bring instant relaxing properties to your body and will help you sleep better. Calcium lowers blood sugar, blood pressure, and reduces anxiety.
5. Omega 3 fatty acids
Perhaps you’ve heard about the numerous health benefits of omega-3 fatty acids. Omega 3 fatty acids help combat stress, relieve inflammation, promote a great sense of relaxation in your body, and improve your sleep.
Tryptophan can also help you sleep better at night. It’s a precursor to serotonin that calms your nervous system, induces a peaceful state and sleep.
Protein is rich in amino acids and it reduces the stress hormone cortisol and improves sleep quality. Moreover, protein reduces insulin, the hormone that raises blood sugar, causing excess cortisol.
Last but not least essential nutrient for a better night’s sleep is iron. Since deficiency of iron can cause fatigue and insomnia, make sure you incorporate iron-rich foods into your daily diet. Some of the best sources of iron include: broccoli, red meat, beans, kidney, and liver.