Calcium helps sleep in two methods. First, it helps the physique convert tryptophan into melatonin. Dairy merchandise, which include each tryptophan and calcium, are among the many most sleep-promoting of all meals. A heat glass of milk at bedtime is a cliché for a purpose.
Secondly, calcium — together with zinc, copper, and magnesium — helps the signaling course of that governs the sleep–wake cycle. Purposeful nutritionist Jesse Haas, CNS, LN, calls these vitamins gatekeepers that “let data out and in of cells and transfer mind chemical substances round.”
As with vitamin D, analysis has discovered that low calcium consumption is related to insomnia and poor sleep, significantly disturbances in REM sleep, the place dreaming and reminiscence formation take place.
Entire-Meals Sources: Good sources of calcium embrace kale, sardines with bones, tofu, yogurt, edamame, figs, almonds, and cottage cheese.
Dietary supplements: Calcium-citrate dietary supplements supply a probably extra bioavailable possibility for getting this nutrient; these usually mix calcium with one other sleep-supportive nutrient — magnesium. (For extra on sensible methods to complement calcium, and how one can greatest mix it with different vitamins, see “How you can Optimize Your Calcium Consumption“.)