Core Tip: Sleep can take up one-third of the time in life, showing the importance of sleep. Simultaneously. Having a good night's sleep allows the body to rest fully and work more efficiently. How to improve the quality of sleep? Let's take a look at what is in charge of your sleep.
A number of studies have shown that eating the right nutrients helps to improve sleep quality. The US "Fun Science Network" published a paper on July 28th, which published the "Three Nutrients in Charge of Sleep" summarized by Dr. Deborah Innos, a registered nutritionist in the United States, for your reference.
It is difficult to get tired of falling asleep. Magnesium is a very important trace element and plays a key role in regulating the body's sleep function. Insomnia is one of the symptoms of magnesium deficiency. According to an analysis published in the 2006 issue of the Medical Hypothesis magazine, magnesium deficiency may be an important factor in most depression and mental health problems, and these psychological problems can lead to difficulty falling asleep. Dr. Innos said that dark green leafy vegetables, pumpkin seeds, sesame seeds, beans, lentils and certain fish are rich in magnesium.
Wake up at night to get potassium. A study published in the American Journal of Sleep in 1991 showed that people who do not sleep well at night can significantly improve sleep by supplementing potassium. Potassium supplementation is a way. However, Dr. Innos suggests that it is best to supplement potassium through a healthy diet. Most people think that bananas are the first choice for potassium supplementation, and a banana can supplement 10% of the recommended daily potassium. In fact, bananas are not the best choice. Beans, green leafy vegetables and potatoes are more suitable for potassium supplementation, and avocados are also a good choice.
In the daytime, sleepy vitamin D. A study published in the American Journal of Clinical Sleep Medicine in 2012 found that frequent sleep during the day is closely related to low levels of vitamin D in the body. Sun exposure is a way to supplement vitamin D. But because of fear of sunburn or skin cancer, many people do not have enough sun. Another method is to supplement vitamin D with diet. Foods rich in vitamin D include milk, yogurt, sardines, salmon, tuna and vitamin D fortified foods.
A number of studies have shown that eating the right nutrients helps to improve sleep quality. The US "Fun Science Network" published a paper on July 28th, which published the "Three Nutrients in Charge of Sleep" summarized by Dr. Deborah Innos, a registered nutritionist in the United States, for your reference.
It is difficult to get tired of falling asleep. Magnesium is a very important trace element and plays a key role in regulating the body's sleep function. Insomnia is one of the symptoms of magnesium deficiency. According to an analysis published in the 2006 issue of the Medical Hypothesis magazine, magnesium deficiency may be an important factor in most depression and mental health problems, and these psychological problems can lead to difficulty falling asleep. Dr. Innos said that dark green leafy vegetables, pumpkin seeds, sesame seeds, beans, lentils and certain fish are rich in magnesium.
Wake up at night to get potassium. A study published in the American Journal of Sleep in 1991 showed that people who do not sleep well at night can significantly improve sleep by supplementing potassium. Potassium supplementation is a way. However, Dr. Innos suggests that it is best to supplement potassium through a healthy diet. Most people think that bananas are the first choice for potassium supplementation, and a banana can supplement 10% of the recommended daily potassium. In fact, bananas are not the best choice. Beans, green leafy vegetables and potatoes are more suitable for potassium supplementation, and avocados are also a good choice.
In the daytime, sleepy vitamin D. A study published in the American Journal of Clinical Sleep Medicine in 2012 found that frequent sleep during the day is closely related to low levels of vitamin D in the body. Sun exposure is a way to supplement vitamin D. But because of fear of sunburn or skin cancer, many people do not have enough sun. Another method is to supplement vitamin D with diet. Foods rich in vitamin D include milk, yogurt, sardines, salmon, tuna and vitamin D fortified foods.
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