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We are all aware of the importance of a balanced diet in maintaining optimal health. Our bodies need all sorts of macro and micronutrients to function well. Sleep – an essential function- can suffer if we become deficient in certain nutrients. In this article, we will look at 10 important nutrients that are essential for sleep, as well as their food sourc
IRON
Iron has many vital functions but when it comes to sleep it plays a very important part in infant sleep stage development. Babies are unlikely to be deficient in iron as it takes a while for the iron stores they receive while developing in the womb to become depleted. Toddlers and older children, especially picky eaters on a restricted diet can be at risk of anemia. The symptoms of iron deficiency anaemia include insomnia, tiredness and poor quality of sleep.
Foods that are rich in iron are spinach, egg yolk, fortified cereals, beans, and lean meat.
VITAIN D
Vitamin D is synthesised from sunlight on our skin, and it is only in the summer months when people in the northern hemisphere can make enough vitamin D from sunlight. Deficiency in this nutrient can manifest as difficulty falling asleep. Foods containing Vitamin D include fatty fish, egg yolk and cheese.
VITAIN C
Vitamin C, also known as ascorbic acid plays a very important role in maintaining a healthy immune system, cell repair and cardiovascular health if one does not rake in a sufficient amount of this essential nutrient it can lead to their sleep becoming non-restorative. Food sources of Vitamin C are fruits and vegetables, especially cherries, citrus fruits, berries, and green vegetables.
CALCIUM
Calcium produces tryptophan, an amino acid that is a precursor for melatonin. Melatonin is a hormone that our body releases in response to lower light levels, and it is essential for sleep. The sleep problem associated with inadequate calcium levels is difficulty falling asleep. Dairy products, fish, tofu and dark green vegetables are good sources of this nutrient
SELENIUM
Selenium is another nutrient that can lead to difficulties in falling asleep if one is deficient in it. However, it is easy to take in a sufficient amount of selenium as it is widely available in nuts, meat, dairy and seafood.
MAGNESIUM
Lack of magnesium in the diet can be the root cause of restless leg syndrome, muscle cramps and insomnia. Wholeftains, nuts, seeds and leafy greens are all great sources of magnesium.
IODINE
Iodine can be found in grains, seaweed, seafood and dairy products. Symptoms of iodine deficiency are fatigue and lack of energy.
VITAM8N B12
Vitamin B12 is a nutrient that our body uses to make melatonin, and insufficient levels of vitamin B12 can lead to night sweats and insomnia. Vegans might struggle to take in adequate amounts of vitamin B12 as it is mainly found in fish, meat, egg and dairy products.
POTASSIUM
Potassium is widely available in fruits and vegetables, namely bananas, carrots, tomatoes and apricots. Deficiency in potassium shows up as sleepiness and tiredness during the day
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ZINC
The last nutrient on our lust is zinc, which can be found in oysters, red meat, chicken, beans and nuts. Insufficient levels of zinc can be the cause of sleep disturbances and low quality of sleep.
In conclusion, incorporating a wide array of foods rich in these 10 important nutrients can promote restful sleep.
As a holistic sleep consultant, I consider children’s diets alongside other factors when addressing sleep issues. Please have a look at my website to find more information on how we could work together.
Resources – Check out First Steps Nutrition for healthy eating in the early years!
