In this article you will learn:
What nutrients are responsible for helping you sleep based on the research
What the best options are for each and where to get them
Take this stuff to the next level:
Many of these recommendations are simple, but some may need a more detailed exploration. To get a comprehensive guide (1600+ scientific references), a ton of resources and some time with me to discuss your goals, grab a copy of my landmark book here and let's dive into a new journey.
Nutrition plays a major role in your sleep, and unfortunately there are countless nutrients that affect sleep quality. This is why a complete nutrition program along with testing and supplementation are so important for maintaining sleep quality long term.
Additionally, as you intervene in other areas like healing your thyroid, your adrenals or your digestive center, your body will make changes and undoubtedly need more
nutrition. These fluctuations are normal, but they may impact your sleep one way or another. The thyroid consumes a lot of resources for example, and as you regain whole body iodine sufficiency (I discuss this in my book) it will burn through calcium and magnesium which in turn may reduce the quality of your sleep temporarily until you change your dose.
Regular testing, taking high-quality supplements, knowing the story of your genes and having a healthy center to process all of the nutrition are the key strategies. In this article I discuss some specific supplements, but here I want to point out just how many nutrients are involved with creating what we perceive to be such a simple process:
1. Calcium helps process tryptophan into melatonin,(1,2) lowers blood pressure(3) and
contributes to deep sleep cycles based on animal research.(4,5,6) If you have low
calcium, you’ll have more sleep disturbances and a harder time falling asleep.
==> What to get: I use this product as it is the most bioavailable you can get.
2. Potassium affects sleep duration,(7) so eating a diet rich in vegetables is important for sleep and circadian rhythm maintenance.
==> What to get: Potassium (usually) shouldn't need to be supplemented, get it from eating your vegetables.