If you’re tossing and turning at night, your body might be missing some key nutrients. Certain vitamins and minerals play a major role in calming the nervous system and supporting healthy sleep cycles.
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Here are seven essential ones that can naturally improve your sleep quality:
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Known as nature’s relaxant, magnesium helps calm the brain and muscles. It also supports the production of melatonin, the sleep hormone. You can get it from almonds, spinach, pumpkin seeds, and bananas.
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Low levels of vitamin D have been linked to poor sleep. Spending some time in sunlight daily or eating foods like mushrooms, fortified milk, and eggs can help improve your vitamin D levels.
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This vitamin supports serotonin production, which is needed for melatonin synthesis. Include foods like bananas, chickpeas, and whole grains in your diet.
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Low iron can cause restlessness and insomnia. Boost your intake with foods like lentils, tofu, and spinach.
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Potassium works with magnesium to relax muscles and nerves. You’ll find it in sweet potatoes, avocados, and coconut water.
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Zinc helps regulate sleep duration and quality. It’s found in cashews, pumpkin seeds, and legumes.
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