Summary
Researchers highlight that sleep deprivation and related disorders are common in modern society, increasing the risk of various health conditions. Sleeping 7 to 9 hours per night is essential for biological and physiological functions, such as physical recovery and immune regulation. In addition to sleep hygiene practices, the review points out that certain foods and nutrients can act as aids to improve sleep quality. Nutrients such as melatonin, magnesium, omega-3 fatty acids, tart cherry juice, kiwi, apigenin, valerian root, L-theanine, glycine, ashwagandha, myo-inositol, Rhodiola rosea, and phosphatidylserine were identified as sleep promoters. The research suggests that incorporating these nutraceuticals into the diet can complement behavioral changes for more restorative sleep.
Key points
- Sleep deprivation can increase the risk of various health conditions.
- Nutrients such as melatonin and magnesium have sleep-promoting properties.
- Ashwagandha (Withania somnifera) is cited as a nutraceutical that may help with sleep quality.
- The review covers a variety of foods and compounds that can act as sleep aids.
- Adopting nutritional protocols can complement sleep hygiene practices.
✦ For you
Consider adjusting your diet to include sleep-promoting foods, such as kiwi and tart cherries. Also try incorporating relaxation practices before bed, such as meditation or deep breathing. If you have persistent sleep difficulties, it is important to seek a qualified healthcare professional.
For practitionersExpand
In clinical practice, assess patients' diets and consider including nutraceuticals such as ashwagandha (Withania somnifera) and magnesium to aid sleep quality. It is essential to address sleep hygiene and discuss dietary habits that may impact rest. Monitor patients' responses to these interventions.