Sleep is an important aspect of our well-being, and a good night’s rest can have a significant impact on your mood, energy levels, and performance the following day.

While there are different factors that can affect the quality of our sleep, such as stress, noise, and light, the foods we eat can also play a role. Certain nutrients can promote relaxation, help regulate our sleep-wake cycle, and support the production of sleep-related hormones and neurotransmitters. Here are seven nutrients that may help you sleep better:.

1. Magnesium

Magnesium is a mineral that is involved in over 300 enzymes in our body, and it plays a role in muscle relaxation, anxiety reduction, and melatonin production.

Studies have shown that magnesium supplementation can improve subjective measures of sleep quality, such as sleep onset latency (the time it takes to fall asleep) and sleep efficiency (the percentage of time spent sleeping while in bed). Magnesium is found in many foods, including:.

Dark leafy greens (spinach, kale, Swiss chard)
Nuts and seeds (almonds, cashews, pumpkin seeds, sunflower seeds)
Legumes (black beans, kidney beans, chickpeas)
Whole grains (brown rice, quinoa, oats)

2. Vitamin B6

Vitamin B6 is involved in the production of serotonin, a neurotransmitter that promotes relaxation and drowsiness. It is also needed for the synthesis of melatonin, a hormone that regulates our sleep-wake cycle.

Studies have shown that vitamin B6 supplementation can improve sleep quality and reduce sleep onset latency in people with insomnia. Vitamin B6 is found in many foods, including:.

Poultry (chicken, turkey)
Fish (tuna, salmon)
Whole grains (brown rice, quinoa, barley)
Bananas
Avocado

3. Tryptophan

Tryptophan is an essential amino acid that is a precursor to serotonin and melatonin. It is also involved in the synthesis of niacin, a B-vitamin that can affect sleep quality.

Studies have shown that tryptophan supplementation can improve sleep quality and reduce wakefulness during the night. Tryptophan is found in many foods, including:.

Poultry (chicken, turkey)
Fish (salmon, cod)
Dairy products (milk, cheese)
Nuts and seeds (cashews, almonds, sesame seeds)
Beans (soybeans, kidney beans)

4. Calcium

Calcium is a mineral that is involved in the regulation of muscle contraction and relaxation, and it can affect the release of neurotransmitters that promote sleep.

Studies have shown that calcium supplementation can improve sleep onset latency and reduce wakefulness during the night. Calcium is found in many foods, including:.

Dairy products (milk, cheese, yogurt)
Leafy greens (kale, bok choy, broccoli)
Nuts and seeds (almonds, sesame seeds)
Fortified non-dairy milk (soy milk, almond milk)

5. Melatonin

Melatonin is a hormone that is naturally produced by the pineal gland in response to darkness. It helps regulate our sleep-wake cycle and promotes drowsiness.

Melatonin supplements have been shown to improve sleep quality and reduce sleep onset latency, particularly in people experiencing jet lag or shift work. Melatonin is naturally found in some foods, including:.

Cherries
Walnuts

6. Vitamin D

Vitamin D is a nutrient that is important for bone health, immune function, and mood regulation. It can also affect our sleep quality by promoting the production of serotonin and regulating our circadian rhythm.

Studies have shown that vitamin D supplementation can improve sleep quality and reduce sleep onset latency, particularly in people with sleep disorders. Vitamin D is found in some foods, including:.

Fatty fish (salmon, mackerel)
Egg yolks
Fortified foods (cereal, milk, orange juice)

7. Potassium

Potassium is a mineral that is involved in the regulation of muscle contractions and nerve impulses. It can also affect our sleep quality by promoting relaxation and sleepiness.

Studies have shown that potassium supplementation can improve sleep efficiency and reduce wakefulness during the night. Potassium is found in many foods, including:.

Leafy greens (spinach, kale)
Potatoes
Bananas
Beans (white beans, kidney beans)
Avocado

While these nutrients can play a role in promoting better sleep, it is important to remember that they are not a substitute for good sleep hygiene habits, such as limiting caffeine and alcohol intake, maintaining a consistent sleep schedule, and creating a relaxing sleep environment. If you are experiencing persistent sleep problems, it is recommended to consult with a healthcare professional to determine the underlying cause and appropriate treatment.