Nowadays, many people are troubled by insomnia. Little known is that lack of nutrition can also lead to insomnia. The official website of Reader's Digest in the United States recently published a number of nutrition experts' summary of "nine sleep nutrients" to help people improve their sleep.

Vitamin C. A study published in the journal PLoS ONE found that people with lower levels of vitamin C in their blood had more sleep problems and were more likely to wake up at night. Dr. Sean Stevenson, an American nutrition expert, suggested that eating more foods such as persimmon pepper, fresh dates, kiwi fruit and mango can effectively supplement vitamin C and improve sleep quality.

Iron. Iron helps to deliver oxygen to the whole body, and iron deficiency can easily lead to extreme discomfort in both lower limbs at night, thus seriously reducing the quality of sleep. Ariel Leviathan and Romy Brock, American medical doctors, suggested that people with iron deficiency might as well eat more beef, lean pork, pig liver and other foods.

Magnesium. Magnesium can help the body produce melatonin and promote sleep. Magnesium can also relieve muscle tension and increase the body γ- Aminobutyric acid can relieve nervous tension. Dr. Carolyn Dean, an American nutritionist, said that foods such as green leafy vegetables and sesame seeds are rich in magnesium, which can be appropriately increased.

Vitamin B12. This vitamin helps keep nerve cells healthy and improve sleep. Vegetarians and the elderly are more likely to lack vitamin B12. Dr. Leviathan and Dr. Bullock suggested that eating more animal liver, kidney, beef, pork, chicken, fish, dairy products and other foods would help supplement this nutrient.

Tryptophan. Tryptophan can promote brain nerve cells to secrete 5-hydroxytryptamine, which can temporarily inhibit brain activity and help sleep. Experts suggest that you can obtain tryptophan from millet, milk and its products, beans and other foods.

Vitamin D. A study published in the American Journal of Nutrition found that inadequate intake of vitamin D will reduce the quality of sleep. Sunlight is a way to supplement vitamin D, but many people do not have enough sun exposure due to fear of sunburn or skin cancer. Another way is to supplement vitamin D through diet. Foods rich in vitamin D include milk, yogurt, sardines, salmon, tuna and vitamin D fortified foods.

Potassium. A study published in the American journal Sleep found that potassium supplementation can improve sleep. Experts suggest that eating bananas, mushrooms, green leafy vegetables, beans and other foods is beneficial to potassium and sleep.

Calcium. A study published in the American Journal of Sleep Research found that calcium deficiency would interfere with deep sleep and reduce sleep quality. Bean products, milk and its products, green leafy vegetables are rich in calcium.

Omega-3 fatty acids. Research by Oxford University in the UK found that omega-3 fatty acids from deep-sea fish such as seaweed and salmon can regulate and improve sleep quality. (Compiled by Meng Han)

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