Sleep quality is critical to overall health, influencing immunity, metabolism, emotional well-being, and various physiological functions.
Poor sleep can lead to chronic health issues such as hypertension, diabetes, and cardiovascular diseases.
Nutrition and physical activity (PA) have emerged as pivotal factors in modulating sleep quality. Melatonin and tryptophan in specific foods support better sleep by regulating sleep-wake cycles. Tryptophan, in particular, enhances serotonin and melatonin levels, which are crucial for sleep induction.
High-glycemic diets can shorten sleep onset, while diets rich in fat and refined sugars tend to disrupt sleep patterns.
Micronutrients such as magnesium, vitamin D, and B vitamins also play essential roles in improving sleep quality by influencing melatonin production and reducing sleep latency.
On the other hand, low levels of PA are associated with poor sleep, whereas regular PA improves sleep quality by reducing latency and increasing sleep duration. Walking and moderate aerobic exercise are especially beneficial.
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