There are a number of reasons you may be having problems sleeping, one of the most common being stress. Whether you’re having trouble falling asleep or staying asleep or are tired during the day, you can get a better night’s sleep by consuming more magnesium, potassium, and vitamin D, according to Live Science.
If you’re having a hard time getting to sleep, you may be lacking magnesium in your diet. The nutrient plays a major role in the body’s regulation of sleep and is linked with insomnia. Good sources of magnesium include dark, leafy greens, pumpkin seeds, sesame seeds, Brazil nuts, beans, lentils, and some types of fish.
For those with trouble sleeping through the night, more potassium in your diet may help. Potassium contributes to muscle function, so a potassium deficiency could cause muscle spasms and restless leg syndrome. The best sources are beans, leafy greens, baked potatoes, and avocados.
If you experience tiredness throughout the day, you might try adding more vitamin D to your diet. It regulates the release of melatonin — a hormone that monitors circadian rhythms and controls the other hormones and chemicals needed for falling asleep and waking up — in the blood. While the sun is the best source for vitamin D, not everyone can get enough exposure. Other good sources include fish like swordfish, salmon, and tuna.