Diet and sleep work simultaneously, but how do you know what to eat to improve your sleep cycle? This article contains five vitamins that play significant roles in your sleep. These vitamins determine how much you get, how restful and the quality of your sleep. In addition, many of these vitamins disrupt the effect of sleep disorders such as insomnia and sleep apnea. These two disorders significantly impact your circadian rhythms, which control your sleep-wake cycles.
An average healthy diet improves sleep, but dieting does not provide the essential nutrients you need. Supplements also play a vital role in closing some gaps. However, before mixing diet, vitamins, and supplements, there are two essential things to do: improve the quality and quantity of vitamins in your meal. And secondly, consult a physician. Taking the proper dose at the right time is essential for its effect on sleep.
Vitamins for Sleep
More than 99% of the population’s diet lacks essential nutrients. Essentially, we don’t take the necessary nutrients to boost our sleep cycle. In other words, lacking some vitamins can lead to poor sleep, insomnia, and sleep apnea. However, if you read on, you’ll discover the five best vitamins for sleep according to science.
1. Vitamin D for sleep
Vitamin D is key for bone health, irritation control, immune function, and mood swings. Regarding shut-eye, recent research has proven that vitamin D deficiency leads to lesser sleep quality and short intervals of sleep time, especially in seniors (50 and above). Vitamin D deficiency also increases the chances of sleep apnea, negatively affecting your bio-clocks.
Another interesting fact about D is that it influences two genes that regulate your circadian clocks. In turn, your circadian clock regulates your 24 hours circadian rhythm. The circadian clock is influenced by light and darkness, which reacts on your bio-clocks. The sun (light) produces vitamin D, which is a good reason why the vitamin is linked with sleep patterns.
A study conducted in 2012 proves that 50% of the population suffers from low vitamin D, influenced by lifestyle and other factors. For example, during spring and winter, people in the UK experience low vitamin D because of the fogginess making it difficult for sunlight to reach the earth. In essence, the required amount has to be topped by food or supplement. Of course, you need to expose the body to adequate sunlight to enjoy the benefits of vitamin D, but you can also include fatty fish, egg yolks, fish oils, and fortified dairy and juices.
2. Vitamin E
Another study was conducted in 2011 on the neuroprotective effect of vitamin E; the result proves that Vitamin E can prevent sleep disorders. In addition, it also normalizes the hippocampus antioxidant mechanism responsible for sleep. In essence, it influences sleep deprivation-induced memory impairment.
Moreover, vitamin E is a powerhouse of antioxidants, which protect the body tissue from the effect of free radicals and improve healthy aging. Furthermore, the vitamin protects the immune system by fortifying it; it influences the formation of red blood cells and helps in the efficient digestion of vitamin K.
Some food sources of vitamin E include sunflower seeds, almonds, and wheat germ oil. You can supplement with capsules from the pharmacies. Vitamin E is also a fat vitamin in a soluble state, so consult your doctor or consultant for advice on what you need.
3. Vitamin B1 and B2 for sleep
Vitamins B1 and B2 are the vitamins that convert food particles to energy. They also control the formation of melatonin, a sleep hormone. The roles of these vitamins make them essential in our diet. However, it is difficult to lack both because you can easily get them via diet. However, a clinical trial conducted on 17 volunteers by Heights concluded that 70% of their subjects have low levels of B1 (thiamine), and 88% have low B2 (riboflavin).
The connection between vitamin B and sleep was carried out on seniors 65+, showing that having sufficient thiamine supplements improves nocturnal patterns and less tiredness. The study can be used for a wider audience. You can consume whole grains, eggs, vegetables, nuts, and meat to get the benefits of vitamins B1 and B2 for sleep.
4. Calcium & Magnesium
Calcium and magnesium work together to influence muscular contraction and relaxation resulting in sleep. Therefore, you are advised to take these minerals before bed. Lacking these two minerals causes many health problems, and sleep is one.
In addition, calcium and tryptophan (sleep hormone) improve the formation of melatonin, another sleep hormone that has a higher impact on your bio-clock. You can get magnesium and calcium from a diet of nuts, greens, and seeds. Moreover, there are supplements readily on the market to cover the deficiency.
Theanine is easily found in tea leaves, especially green tea and mushrooms. The vitamin is an amino acid that boosts some chemicals like dopamine, serotine, and GABA in the brain responsible for your circadian rhythm. It also regulates the excitement hormones in the brain. Thus, it induces sleep and improves the time it takes to fall asleep and the sleep quality. Green tea contains theanine, and in addition, there are supplements to help.
Healthy sleep has a lot of influence on bodily health. Yet many people experience sleep deprivation at different stages of life caused by different factors. These factors can be stress or hormone related. Either way, you can do a few things to improve your sleep pattern, and Vitamins are the first step. These vitamins mentioned above are a few that can highly influence your sleep pattern.