Tryptophan
Tryptophan is an essential amino acid that plays an important role in the production of serotonin - a neurotransmitter that helps create a feeling of relaxation and melatonin - the hormone that regulates sleep. Consuming foods rich in tryptophan, especially in the evening, can help improve sleep quality.
Food sources for tryptophan include milk, yogurt, cheese, chicken, eggs, peanuts, sesame seeds, sunflower seeds, pumpkin seeds.
Magnesium
Magnesium helps relax muscles and calm the nervous system. Magnesium supports sleep by regulating melatonin levels. Food sources rich in magnesium include dark green leafy vegetables, pumpkin seeds, almonds, cashews, bananas and whole grains.
Vitamin B6
Vitamin B6 supports the production of serotonin and melatonin, which are necessary for a healthy sleep cycle. Low vitamin B6 levels are associated with increased irritability, poor sleep quality, and difficulty sleeping. Food sources rich in vitamin B6 include chickpeas, bananas, salmon, and chicken.
Omega-3 fatty acids
Omega-3 fatty acids have anti-inflammatory properties and improve brain health. Omega-3 fatty acids also play a role in regulating serotonin and the production of melatonin. Food sources rich in omega-3 fatty acids include fatty fish (almon, mackerel, sardines...), walnuts, chia seeds, flax seeds.
