Sleep and nutrition: foods that promote better quality sleep
Write the 04/02/2024 by Santarome Bio
Are you dreaming of a good night's sleep? The key to restful sleep could well be hidden on your plate… or in a sleep food supplement ! In this article, learn how a few simple tweaks to your diet can be the boost your sleep needs.
The fundamentals of sleep
Sleep is a pillar of daily well-being, and understanding its different aspects can greatly improve quality of life.
Recommended sleep durations
Recommended sleep durations vary by age. For adults, 7 to 9 hours of sleep per night is generally recommended, while adolescents need 8 to 10 hours. Toddlers, on the other hand, require more, namely between 10 to 14 hours of sleep.
The different phases of sleep and their influence on quality
Sleep is divided into 3 distinct phases, from light sleep to deep sleep, and finally, paradoxical sleep (REM). These phases follow one another during a sleep cycle which lasts on average 90 to 110 minutes:
Light sleep is important for relaxation and preparation for deep sleep.
Deep sleep is essential for tissue repair, consolidation of memories and regulation of hormones.
REM sleep is important for brain development and emotion regulation.
The quality of sleep depends on the duration and alternation of the different phases of sleep. A full sleep cycle allows the body to rest and regenerate.
Sleep deficiency, or poor quality sleep, can lead to chronic fatigue, decreased cognitive performance, increased risk of accidents, and increased susceptibility to infections.
Essential nutrients for optimal sleep
Did you know that nutritional choices can influence the quality of sleep? Indeed, certain molecules, certain vitamins or certain therapeutic treatments can improve the quality of sleep.
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Melatonin : Melatonin , a natural hormone, regulates the sleep-wake cycle. Somnifor 4 Actions melatonin and bud tablets from Santarome Bio concentrate plants such as Passionflower , Valerian , California Poppy , Linden and lavender to reduce nighttime awakenings and provide more peaceful nights.
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Vitamins and minerals linked to sleep : vitamin B6, magnesium and zinc are involved in the production of substances favorable to relaxation, while vitamin D helps regulate the biological rhythm.
Phytotherapy for sleep : phytotherapy is a therapeutic treatment based solely on plants. Santarome's Organic Good Night Gummies , 100% vegan, include plants such as lemon balm to help you fall asleep, chamomile for physical and mental relaxation, California poppy to improve the quality of sleep, lime for peaceful sleep and Valerian to stimulate the release of GABA.
