Magnesium
Magnesium not only plays an important role in nerve transmission, muscle contraction and relaxation in the body but is also associated with heart transmission. If magnesium is deficient, the heart's contraction will be disrupted.
Adequate magnesium intake can help blood vessels relax and lower blood pressure. If you want to get enough magnesium from your food, you can eat dark green vegetables and red vegetables such as spinach, red amaranth... Nuts such as chia seeds, pumpkin seeds, walnuts, almonds...
Calcium
Lack of calcium, you can not only wake up halfway while sleeping but also have difficulty falling asleep. Calcium is involved in the synthesis of neurotransmitters in the human body, which can stretch muscles and nerves, thereby improving sleep quality. It can also help the brain use tryptophan to synthesize melatonin (a hormone that regulates the biological clock and supports sleep).
In addition to calcium tablets and dairy products, you can consider vegetables and fruits such as sesame, tofu, almonds, figs, okra, soybeans, oranges... these are all good choices to supplement calcium through food.
Tryptophan
Tryptophan is an essential amino acid that needs to be absorbed from food and the human body cannot synthesize it on its own. It not only stabilizes the nerves but is also a raw material for the synthesis of serotonin and melatonin. Just consume it in moderation, it can help you sleep well.
Recommended foods include: Soybeans, fish, salmon, cashews, black sesame powder, flaxseed powder, tuna, soybeans...
Vitamin D
Vitamin D can affect the brain, especially the hypothalamus that controls sleep. Therefore, if sleep quality is poor for a long time, it can be a sign of vitamin D deficiency.
To supplement vitamin D, you should eat salmon, milk, eggs, mushrooms and orange juice...
