Overview
Chronic cases of sleep problems and insomnia may result from poor nutrition or nutritional deficiencies. This article focuses on the minerals and vitamins that can help people with these problems. It is advisable to take some time to evaluate the effects of your mineral or vitamin intake before changing to other vitamins or minerals. Always remember that vitamin absorption reduces with age.
B Vitamins
The existing studies show that adequate amounts of B vitamins (B3, B6, B12, B5, and B9) can help in realizing good sleep. These vitamins regulate the amount of the amino acid tryptophan and ensuring healthy sleep. Vitamin B3 or niacin promotes good sleep in persons who suffer from depression-related insomnia. It also supports the activities of tryptophan. Niacin also helps people who sleep quickly but have problems in staying asleep. Vitamin B5 or pantothenic acid relieves anxiety and stress. Its deficiency can lead to fatigue and sleep disturbances. Vitamin B12 helps people who have difficulties in falling asleep and promotes normal sleep and wake cycles. Vitamin B9 or folic acid insufficiency also leads to insomnia.
People who drink alcohol, smoke, use birth control medications, and stressed person absorb B vitamins quickly. Such people should consume large amounts of these vitamins. Bananas, potatoes, fish, nutritional yeast, liver oil, liver, and molasses are natural sources of these vitamins. Be careful because these vitamins have energizing capabilities. They can cause sleeplessness and overstimulation. In order to know the effectiveness of these vitamins, use a supplement that contains all B-complex vitamins two hours prior to bedtime for some weeks.
Calcium
Calcium has naturally relaxing and calming effects on the CNS. It can promote good sleep. Deficiencies in this mineral can cause insomnia and muscle tension. Poor absorption of calcium can also cause insomnia. Rapid depletion of calcium may occur under stressful circumstances. The known sources of calcium include milk, cheese, kelp, sesame seeds, almond seeds, oranges, broccoli, beans, and soymilk. Eggshell (powder form) is also another source of this mineral. If you are using a calcium supplement, use it before sleeping. Remember that calcium works well with vitamin D and magnesium.
Magnesium
Deficiencies in this mineral can cause sleeplessness and nervousness. Insufficient amounts may cause shallow sleeping and frequent waking during sleep. Eat foods rich in magnesium such as almonds, kelp, cashews, and blackstrap molasses.
Iron and Copper
Iron and copper deficiencies can cause poor sleep. Both minerals can affect your sleep patterns. A proper balance of these vitamins is vital to avoid undesired effects.
Tryptophan
This amino acid plays a crucial role in serotonin production. Serotonin induces sleep and slows nervous activities. Foods that are rich in this amino acid include meat, milk, poultry, fish, cheese, eggs, beans, and green vegetables.
Melatonin
This natural hormone tells your body and brain when it is bedtime. Researches involving human and animal subjects show that melatonin is safe despite a few unwanted effects. Although this hormone induces sleep and has sedative properties, some experts discourage people from using it because it has other hormonal functions. You can find melatonin in nonprescription drugs for insomnia. Try it before bedtime. It is advisable to take low dosages infrequently.
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