Products that will help you sleep soundly and well

However, not everyone manages to get a good night's rest, and the reasons for this can be very different - from stress and anxiety to a lack of certain nutrients in the body. To improve sleep and make it deeper, you should pay attention to foods rich in vitamin D, omega-3, vitamin C and magnesium.

Vitamin D plays a key role in regulating circadian rhythms and stabilizing sleep-wake cycles. This important nutrient is involved in the synthesis of melatonin, the "sleep hormone" responsible for quality rest and recovery of the body. Fatty fish such as salmon, tuna, sardines, mackerel are the richest in vitamin D. Egg yolk, mushrooms and some dairy products are also sources of this vitamin.

Omega-3 fatty acids are another important component for sound and healthy sleep. These polyunsaturated fats reduce the level of inflammation in the body and promote the production of neurotransmitters that regulate circadian rhythms. In addition to fatty fish, omega-3 is also found in nuts, chia and flax seeds, and avocados.

Vitamin C contributes to the healing and recovery processes of the body during sleep. It is involved in the synthesis of collagen, strengthens the immune system, and reduces oxidative stress. The best sources of this vitamin are citrus fruits, kiwi, red pepper, rose hips, black currants, etc.

Another important mineral for good sleep is magnesium. It relaxes muscles, helps reduce anxiety, and regulates the level of hormones that affect sleep. Products rich in magnesium are dark green leafy vegetables, nuts, legumes, whole grains, and dark chocolate.

Including these valuable components in your diet can significantly improve the quality of your sleep. For example, by preparing a salmon steak with a vegetable salad dressed with olive oil for dinner, or making a smoothie based on kiwi, yogurt and chia seeds, you will provide your body with all the necessary vitamins and minerals for a strong and healthy night's rest.

At the same time, it is important to remember that proper nutrition is only one of the factors affecting sleep. No less significant roles are played by daily routine, physical activity, stress and emotional factors. Therefore, to achieve maximum effect, it is recommended to take a comprehensive approach to solving sleep problems, combining a balanced diet with other healthy habits.