Getting sound sleep is extremely essential for maintaining overall health and well-being. Sleep supports the body and brain to function optimally. A good night sleep can help uplift memory, learning skills, decision making and creative abilities. On the other hand, lack of sleep has been associated with an increased risk of chronic conditions such as heart disease, diabetes, high blood pressure, and obesity.

However, many of us struggle to go into the deep slumber we desire. There are a multitude of reasons both physiological and psychological, stress, anxiety, depression, and unhealthy lifestyle behaviours leading to insomnia.

Good nutrition is crucial for several aspects of health including sleep. Moreover, a study published in the Journal of Clinical Sleep Medicine disclosed that eating less than an hour before bed resulted in a long time to fall asleep, mainly in women. The key goal is to add a whole lot of beneficial foods throughout the day to support the system performing its job and regulate sound sleep. Furthermore, a good sleep pattern begins with healthy sleep practices and habits.

Also Read: The Incredible Benefits Of Sound Sleep- Infographic

Key Nutrients And Their Role In Promoting Sleep

Melatonin

Melatonin is a hormone that the body makes naturally, and it signals the brain that it's time to sleep. The time-of-day impacts production and release of this hormone- melatonin levels naturally peak in the evening and fall in the morning. Melatonin supplements improve sleep quality, and it is particularly valuable if have jet lag or doing night shift.

Also Read: Melatonin: Structure, Crucial Functions And Adverse Effects

Tryptophan

Tryptophan is a key dietary amino acid that the body makes use of to produce serotonin, a chemical that aids to regulate sleep and melatonin. Tryptophan helped people who had problems falling asleep quickly or people who had been staying asleep have better sleep quality when they were included in the diet regimen.

B Complex Vitamins

The body needs a rich array of nutrients to produce melatonin, including B complex vitamins. Adding an adequate amount of B complex vitamins had immensely helped people improve sleep quality.

Omega 3 Fatty Acids

Omega 3 fatty acids improved sleep quality by regulating the production of serotonin.

Magnesium

Magnesium is a key mineral involved in hundreds of bodily processes, mainly for optimal brain function and heart health. Furthermore, magnesium may help keep the body and mind calm relaxes muscles and induces sound sleep.

To get a good night’s sleep, try incorporating foods abundant in these nutrients or take these natural sleep-inducing supplements that are readily available.

Here are some fabulous herbs that contain the above-mentioned nutrients to aid a deep slow wave sleep:

Valerian Herb Roots Extracts:

Taking valerian root has proven beneficial in improving sleep quality. For insomnia, valerian may be taken before bedtime. It may take a few weeks before you feel the effects of its extracts. To make a decoction pour 1 cup boiling water over 1 teaspoonful of dried root, steep for five to seven minutes and the herbal drink is ready.

Lavender Infusions

A popular herb for aiding relaxation and sleep, lavender has been suggested as an excellent natural remedy to treat insomnia and improve sleep quality. Simply sip on a cup of lavender tea by brewing a drink from its tender buds.

Passionflower Extracts

Passionflower herb is a powerful relaxant and works by increasing levels of a chemical called gamma aminobutyric acid in the brain. This component lowers the activity of some brain cells, making you feel more relaxed and is a powerful sleep inducer.

Chamomile Blends

A very powerful sleep inducer since ages, chamomile can be the perfect natural sleep elixir to help ease sleeplessness and promote a good night’s sleep. A cup of chamomile infused tea is good enough to begin with to beat those long episodes of insomnia.

Checkout this infographic for more details.