Sleep & Nutrition: How to improve SLEEP quality!!

• Sleep is key for our mental and physical health in general . Research shows that Lack of sleep can affect obesity, cardiovascular disease, hypertension, loss of energy, fatigue, mood swings, and can disturb our appetite!

• Nutrition is key to regulate our sleep. Tryptophan is key amino acid which produce serotonin (which can be converted in the body to MELATONIN).

• Melatonin is a hormone made by your body which plays a key role in regulating sleep and wakefulness! Studies showed that low tryptophan can contribute to anxiety, depression and mood disorders.

• Food sources: Nuts (e.g. almonds, peanuts), seeds (e.g. sunflower seeds), oats, poultry, fish, eggs &, dairy are main sources of tryptophan!!

• Fruits & vegetable, wholegrains and beans also are source of naturally occruing melatonin which can contribute to proper sleep quality!!

• Bananas are source of magnesium & potassium which are muscle relaxants !!

Make sure to include a variety of these foods in your diet!!

✨Tips for you:

1. The herb chamomile can be helpful due to its flavonoid content (apigenin)

2. Consuming a dairy product before bedtime can be helpful

3. Bananas are great source of potassium and magnesium which can help your muscles to relax and sleep better!!

4. Fish ( Salmon & tuna) contains vitamin B6 which helps melatonin production!!