{"id":48121,"date":"2023-03-30T12:13:32","date_gmt":"2023-03-30T19:13:32","guid":{"rendered":"https:\/\/tiller.cronometerdev.com\/blog\/?p=48121"},"modified":"2025-02-10T17:19:06","modified_gmt":"2025-02-11T01:19:06","slug":"nutrients-for-better-sleep","status":"publish","type":"post","link":"https:\/\/cronometer.com\/blog\/nutrients-for-better-sleep\/","title":{"rendered":"Micronutrients Shown To Improve Sleep Quality"},"content":{"rendered":"\t\t
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If you’re struggling with getting a good night’s sleep then the last place you might think to look is your micronutrient intake, but research supports that there are certain nutrients that help improve your sleep quality. Read below to see which nutrients you should be paying attention for a better night’s rest!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Magnesium<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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There are several different nutrients that can play a role in your rest and one of the most prevalent ones is magnesium – it’s estimated that nearly 50% of adults in North America aren’t getting enough.\u2060<\/p>

A deficiency in magnesium can lead to a variety of different mood disorders including anxiety and depression which can make getting to sleep a challenge. Not only does magnesium calm you down but it also plays a role in your circadian rhythm – helping you fall asleep faster and wake up less during the night.\u2060<\/p>

If you’re curious about whether you should be adding foods to your diet rich in magnesium or reaching for a supplement, track your diet in Cronometer for a week and then check out your levels on the Nutrition Report<\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Omega-3<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Another nutrient that might help with your sleep quality is Omega-3! In a recent research study participants who were given Omega-3 supplements before bed fell asleep faster and stayed asleep longer than those given a placebo.<\/p>

Omega-3 fatty acids are shown to help with inflammation in the body which is linked to better sleep. Because our bodies do not produce this nutrient on it’s own it’s important to source it from your diet.<\/p>

Good options include; fish, walnuts, avocados, flaxseeds and chia seeds.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Vitamin D<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Vitamin D is one of the nutrients that supports your circadian rhythm and works to keep your wake-sleep cycle running smoothly.<\/p>

Studies show that those with low blood serum levels of vitamin D had poorer sleep and more restless periods than those with adequate levels.<\/p>

A lot of people believe that we get adequate vitamin D from sunlight, but in actual fact that isn’t always the case -the combination of lower UV levels in winter months and the clothing we wear to keep warm can make it hard for our bodies to synthesize vitamin D. This means it’s especially important to keep an eye on your intake this time of year.<\/p>

Therefore, it’s essential to make sure you’re getting enough through your diet, supplementation, or a combination of the two.<\/p>

Fish, like salmon, are high in vitamin D but you can easily get your intake from fortified orange juices or dairy products too.<\/p>

If you’re curious about how much you’re getting we recommend tracking your diet for a spell and then glancing at the Nutrition Report<\/a> to make sure you’re giving your body what it needs to get the best zzz’s!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Tips For Improving Sleep Through Diet<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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from The registered dietitians at feastgood<\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Consume Sleep Promoting Foods<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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There are a lot of nuances in the evidence around this topic, however some research found that including foods rich in sleep-promoting nutrients like <\/span>magnesium and tryptophan<\/span><\/a> can help improve sleep quality.\u00a0<\/span><\/p>

For example:<\/span><\/p>