It is now a known fact that going without sleep for one night can disrupt our rhythm and health for up to 3 days and cause serious health problems. Researchers have also pointed out that a deficiency of sleep can affect the producing of hormones, and the immunity system overall.
There are specific nutrients and vitamins which enable the body systems which are required for sleep, and they are the following:
Deficiencies of vitamin D may cause sleep irregularities, along with other underlying problems, as the condition affects the ability of the pineal gland to adjust the body’s so-called circadian rhythms.
Calcium, Magnesium and Vitamin D
The mineral calcium helps the nervous system to relax while magnesium has been proven to provide relief to those with enduring sleep problems. It seems that a combination of magnesium and calcium (in a proportion of 2:1) induces the best slumber. The recommended dosage of calcium is 500 milligrams a day to facilitate sleep. On the other hand, the calcium and magnesium combination is far more efficient, especially if 250 mg of magnesium with 500 mg of calcium is ingested.
This vitamin can help bring about sleep in the way of relieving the symptoms of the so-called restless leg syndrome. Some researchers recommend strong doses of vitamin E due to the slightly negative effect that digestion may have on the effectiveness of the vitamin.
The B complex vitamin family, and especially vitamin B6, is also crucial for the producing of sleep hormones, as it supports the production of serotonin as well, which helps the body relax and fall asleep more easily. Also important is vitamin B3, which increases REM sleep. In turn, vitamins B6 and D, as well as the mineral of magnesium, affect the production of melatonin. Also, vitamins B12 and folic acid, as well as B3 or niacin maintain the health of the adrenal glands so that they don’t lead to irregular nightly secretion, which may cause wakefulness (insomnia) or sleep disruption.
How Vitamins and Nutrients Impact Sleep
When the body suffers from a lack of the vitamins as well as minerals which it needs to function effectively, the entire system may start to slow down and deteriorate slowly, and this might be shown through the inability to sleep. For instance, deficiencies of folic acid have been discovered in those persons suffering from the condition of insomnia. Also, vitamin D deficiencies may cause irregularities in the sleeping pattern. As we have mentioned, this vitamin affects the pineal glands, which in turn produce hormones that regulate the circadian rhythms.
How to Know What to Take
Considering there are quite a few vitamins to ingest to help with the sleeping process, it is not easy to comprehend which ones should be taken and which are not so efficient. Though some people might consider that ingesting a multivitamin might give them all they need to get a good night’s sleep, it could be the case that it does not have a sufficient amount of these nutrients to make a big difference. Furthermore, many multivitamin supplements simply don’t have the recommended dose of calcium. Also, imbibing beverages with caffeine strips the body of the mineral calcium, so more of it is needed as compensation. If a multivitamin seems not to provide any relief from wakefulness, it is best to attempt to take each of the minerals and vitamins separately.
Some Recommendations For Sleeping Better:
- Make an attempt to go to sleep and to awaken at a similar time each day.
- Try to relax before going to bed.
- Refrain from smoking or drinking alcohol before going to bed.
Your bedroom should be cozy, cool and without too much light.