[Nutrition in improving sleep quality and fighting insomnia]

Sleep is essential for a wide range of physiological and mental functions, but it is increasingly disturbed, which is associated with short- and long-term health damage. There are many factors involved in the deterioration of sleep quality, but from a nutritional point of view, an intake of tryptophan is useful in increasing serotonin and melatonin, but because of their competition with long-chain neutral amino acids to cross the blood-brain barrier, some proteins such as milk and eggs with high tryptophan/long-chain neutral amino acids are more useful. The adequate supply of carbohydrates and omega-3 fatty acids is favorable, while excess fat and saturated fat are harmful. In relation to vitamins, it has been shown that an adequate supply of pyridoxine, vitamin B12, folates, niacin, vitamin D and antioxidants (vitamin C, beta-carotene) help prevent sleep disturbance. In the case of minerals, various studies point to the importance of adequate iron, magnesium and zinc situation. Among the foods that are associated with benefits in sleep quality, milk and dairy products, fruits, vegetables and blue fish can be highlighted, while alcohol, energy drinks and caffeine are sleep-disrupting. Improving diet and lifestyle is a step in the fight against insomnia and improved sleep quality.