Introduction
People who are suffering from insomnia have difficulties in falling asleep or maintaining sleep for one or several months. Insomnia can make a person feel tired after getting up. Factors that might lead to this condition include stress, coffee, anxiety, and alcohol. In this respect, it is advisable to avoid alcohol and caffeine. In addition, it is important to take a balanced meal, ensure regular sleep patterns, and manage anxiety to combat insomnia. Insomnia patients can also take some natural supplements and vitamins to treat the condition.
Vitamin A (Retinol)
This vitamin is fat-soluble. It is essential for maintaining a healthy skin, bones, mucous membranes, and teeth. A 2006 article in Science’s STKE claims that retinol (a type of vitamin A), takes part in regulating a number of brain functions such as memory and sleep. Diets that are rich in eggs, dairy products, poultry, and meat provide vitamin A.
If you purchase this vitamin from pharmacies, observe the recommended dosage carefully. Excessive intake of supplements might cause headaches, dizziness, liver damage, and bone pain.
Vitamin B12
This vitamin is water-soluble. It plays a vital role in the formation of red cells and metabolic processes. The lack of vitamin B12 can cause different health conditions including weakness, balance loss, and anemia. In a 2006 article, Natural News says the lack of this vitamin may cause sleep problems. It advises people to take supplements containing 1.5 milligrams to 3 milligrams of this vitamin on a daily basis to promote quality sleep, concentration, daytime alertness, and mood. Other sources of vitamin B12 include meat, poultry, dairy products, and eggs.
Vitamin C and Vitamin E
These vitamins have antioxidant properties for neutralizing free radicals that result from the metabolic processes that take place in your body. A 2009 research published in an Indian journal says that antioxidant properties provide relief to oxidative stress among patients with obstructive sleep apnea. Taking supplements that contain vitamin C (100 milligrams) and vitamin E (400IU) can improve your sleep patterns significantly. Be careful when taking supplements containing vitamin C because excessive amounts of this vitamin can cause diarrhea and stomach upsets. Moreover, chronic vitamin E overuse contributes to death.
It is advisable to consult your physician before using these supplements. Other safe ways of getting vitamin C include taking foods like strawberries, green vegetables, tomatoes, and citrus fruits. You can obtain vitamin E from wheat germ, nuts, corn, and olives provide.
Vitamin D
This vitamin is fat-soluble. The body requires it for development, growth, and maintaining healthy bones. A 2010 report by Science Daily suggests that the lack of this vitamin can cause sleeplessness and chronic fatigue in patients with damaged brains. You can avoid such problems by eating oysters, dairy products, and fish. Exposure to sunlight is also important because sunlight is a known source of this vitamin. In the absence of the aforementioned sources, you can use synthetic supplements. However, it is important to consult your physician before using supplements. Do not exceed the recommended amount to avoid problems such as muscle pain, vomiting, and kidney stones.
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