Which micronutrients are best for a good night’s sleep?
There are a certain number of micronutrients that will help you get a good night's sleep.
These good lipids, also called polyunsaturated fatty acids, ensure the fluidity of the membranes of our neurons and increase communication between them.
You can find omega 3s in:
- Small oily fish, such as mackerel, sardines, herring, etc.
- Vegetable oils extracted cold and from 1st pressure from rapeseed, walnut, camelina, and flax (but the latter is difficult to preserve because of its sensitivity to oxidation).
- Oleaginous fruits such as nuts, hazelnuts, and almonds
- Omega 3 eggs (hens fed with flax seeds)
- Meat and poultry from animals fed with flax or alfalfa
- Some leafy greens, such as lamb’s lettuce and lettuce
This precious fat-soluble vitamin has a variety of uses in our bodies.
It strengthens our bones, participates in our immune defences, impacts our nervous balance, and has a positive influence on the quality of our deep sleep.
Our body can synthesise vitamin D through UV rays if we are lucky enough to benefit from 15 minutes of daily sun exposure on our face and forearms. This means that many people in the northern hemisphere do not have enough.
Where can we find it in our food?
- Cod liver oil to drink or in capsules
- Small oily fish, such as mackerel, sardines, or herring
However, vitamin D supplementation is often necessary.
A blood test is necessary to determine the dose to be taken.
Magnesium is our anti-stress ally to promote sleep via the synthesis of neurotransmitters.
It is found in large quantities in:
- Almonds, cashews, walnuts
- Dark chocolate with more than 70% cocoa
- Whole grains
- Green vegetables
- Seafood, sea lettuce
- Wheat germ
What to drink to sleep better?
Our body is made up of 60% water and needs to be regularly hydrated to function well.
It is essential to drink between 1,5 L and 2 L of water per day, preferably separate to mealtimes.
Hydration fights against fatigue and optimises our concentration, and would thus also influence our sleep.
Some water is enriched with magnesium, our anti-stress and sleep ally, and can be an interesting choice to consider with the effect it has on overall magnesium levels.
Green tea is also an excellent antioxidant source and helps our liver to filter waste products.