Sleeping isn’t always the same as resting. It’s essential that you sleep well to feel truly refreshing, and for this to happen it’s important to pay attention to our nutrition.
Good digestion is of primary importance: correctly distributing your meals greatly contributes to the quality of sleep. Having dinner too late or consuming too much animal protein both lead to a longer and more fatiguing digestion overnight. Whole grains and legumes may be a better option!
Taken as a supplement, magnesium also improves the quality and duration of your sleep time and reduces unwelcome night-time awakenings. Magnesium can be found in various natural ingredients such as basil, oily seeds, bitter cocoa and (consequently) dark chocolate. Pumpkin seeds are also rich in tryptophan, a precursor of melatonin, a hormone that regulates sleep. Dried fruit also has a good amount of magnesium, especially cashews and almonds. The latter also contain tryptophan and a good amount of vitamin E, a powerful antioxidant which in some studies has shown to be improve sleep quality.
Oxidative stress in general can play a crucial role, so it’s a good idea to eat antioxidant-rich foods such as fruits and vegetables, especially those with a red-violet color. Whole grains also contain magnesium and stimulate the production of serotonin, a good mood hormone and sleep regulator.