Sleep well is extremely important to overall health. Your brain and immune system can’t be healthy without enough sleep. In general, we should sleep at least 7-9 hours, but problems with insomnia, poor sleep or waking up in the middle of the night. Is one of the reasons that we can not fully rest. Waking up early the next day still feels exhausted, not refreshed, which is one of the ways to solve insomnia problems by taking vitamins and minerals that are like natural sleeping pills as follows:
1. Magnesium – Spinach, legumes and grains.
Magnesium is said to be one of the best sleep-enhancing vitamins or minerals. It plays a key role in the body’s functions that regulate sleep. This is because it increases levels of GABA (Gamma-aminobutyric acid), which encourages relaxation and sleep. If your body’s GABA levels are low, it can make it difficult to fall asleep. In general, magnesium can be found in large amounts in green leafy vegetables such as spinach, legumes, and whole grains, but if you do not get enough magnesium from your diet, you can also take a magnesium supplement to help you sleep.
2. Calcium (Calcium) – dairy products
Calcium isn’t just good for your bones. But calcium also plays an important role in our sleep cycle. This is because calcium helps the body use the amino acid tryptophan, which has a sedative effect that helps improve sleep. Therefore, when the body is deficient in calcium, it can cause REM sleep disruption and restlessness during the night. This is why we often hear about it. That drinking milk before bed will help you sleep well. We can find calcium in many foods. including dairy products Including green leafy vegetables, salmon, sardines, and another easy way to increase calcium levels. Is taking calcium in the form of a supplement.
3. GABA – cruciferous vegetables, brown rice and tomatoes.
GABA or Gamma-aminobutyric acid (GABA) is an amino acid and neurotransmitter that plays a key role in regulating nervous system function. In addition to those created by the body itself and in foods such as Cruciferous vegetables (broccoli, cabbage, cauliflower, Brussels sprouts), white tea, brown rice, and tomatoes. GABA is also available as a supplement. The reason why gaba makes it easier to fall asleep is because gaba has the potential to calm the brain. Reduces stress and anxiety which is one of the causes of insomnia problems
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4. Tryptophan (Tryptophan) – chicken, meat, cheese, yogurt, eggs and fish.
Tryptophan is an essential amino acid that helps in regulating nitrogen balance and niacin production. which is the key to the production of the neurotransmitter serotonin Our body needs serotonin to produce melatonin to regulate sleep. Therefore, it can be called tryptophan as a source of water that promotes sleep. Tryptophan can be found in foods like chicken, meat, cheese, yogurt, eggs and fish, and is also available as a supplement. Tryptophan is a safe substance if obtained from natural foods. But if taken in the form of a supplement, it may cause side effects. Especially if taking other medications together, so it’s best to consult a doctor before taking.
5. Melatonin – Goji berries, eggs, milk, fish and nuts.
Melatonin is a sleep aid that can be purchased over-the-counter as a dietary supplement. While most melatonin supplements are synthetic, melatonin is actually a hormone that your body naturally produces to help promote sleep. sleep (Before the body begins to produce its own natural melatonin) can help you fall asleep faster. and may help you sleep more soundly throughout the night However, melatonin in supplement form may cause side effects such as nausea and vomiting, and if taken in very high doses, it may cause daytime sleepiness. Therefore, it is better to choose foods rich in melatonin such as goji berries, eggs, milk, fish and nuts. The UFABET report