We all know that sleep is important for our health. It helps us stay healthy and happy. But, sometimes we can’t sleep even when we are tired and want to sleep.
Sleep problems and bad sleep quality are common among people. They can affect people in different ways and lead to a variety of health issues. With multiple sleep conditions being significantly exacerbated or even caused by vitamin deficiency, supplements for sleep could offer part of the solution.
The most common sleep problems are insomnia, sleep apnoea, narcolepsy, and restless leg syndrome. Insomnia is the inability to fall asleep or stay asleep. Sleep apnoea is a disorder where the person has difficulty breathing while they sleep because they stop breathing for a short period of time. Narcolepsy is when people experience excessive daytime sleepiness that lasts for at least three months. Restless leg syndrome causes an irresistible urge to move one’s legs in order to get relief from uncomfortable sensations that come from their legs such as tingling or itching. Several of these conditions can be lessened with the vitamins often present in sleep supplements.
Anemia can also make you feel weak and tired. A common type of anemia is iron deficiency anemia, which is a condition in which the body does not have enough healthy red blood cells. A lack of healthy red blood cells can lead to a lack of oxygen and nutrients being delivered to the body’s organs and tissues. Despite it’s impact on sleep it is often left out of the best sleep aids.
Insufficient sleep can lead to a number of problems. For example, it can cause us to lose focus and become more irritable. It can also make us less productive at work or school. It may also make it harder for us to exercise or control our weight.
Today we’re going to discuss which vitamins and minerals are beneficial for a good night’s sleep and for preventing sleep disorders.
What are the best vitamins and minerals for sleep?
Some of the best vitamins and minerals for sleep are magnesium, calcium, vitamin D3, melatonin, and selenium.
Magnesium is a mineral that can help with sleep problems. It relaxes muscles and nerves, which can cause the body to release calming hormones. Calcium is another mineral that helps people fall asleep easier by relaxing the muscles in the body.
Vitamin D3 is important for maintaining healthy levels of calcium in the blood, which can help regulate sleep cycles. Melatonin is a hormone that helps regulate your natural sleep-wake cycles. Systematic reviews have shown that vitamin d supplementation can improve sleep.
Selenium can prevent sleep abnormalities.
Let’s get into more detail about each particular vitamin and mineral mentioned.
Magnesium
As we previously mentioned, magnesium has the ability to relax nerves and muscles, making it easier for you to get a restful sleep. It is also needed by our bodies to make energy and protein, build strong bones, and keep our muscles healthy.
Magnesium is found in many foods like peanuts, pumpkin seeds, soymilk, oatmeal, chia seeds, almonds, and bananas, but in many people’s diets, magnesium is not present in sufficient amounts; leading to sleep problems which is why it is often included in sleep supplements.
Calcium
Calcium is an essential mineral that your body needs to function properly. It is necessary for the growth and repair of bones and teeth, as well as muscle contraction. With optimal calcium levels, calcium can improve sleep in two ways: by promoting a healthy sleep cycle and by calming nerves. Another common choice in sleep aids, calcium supplementation has been demonstrated to improve sleep quality. With lower calacium levels severely disrupting sleep quality.
It promotes a healthy sleep cycle by regulating your circadian rhythm. This means that it can help you fall asleep faster and stay asleep longer.
Vitamin D
Vitamin D is a fat-soluble vitamin that can be synthesized by the body when exposed to sunlight. It plays a crucial role in maintaining bone health, muscle function, and immune system regulation.
Vitamin D is also needed for the body to metabolize calcium effectively, which is necessary for strong bones and teeth. Research shows that people with low levels of vitamin D have an increased risk of developing rickets and osteoporosis.
The benefits of vitamin D are not limited to healthy bones and teeth. Vitamin D deficiency can cause sleep problems. Studies have also shown that Vitamin D can help maintain healthy sleep quality by reducing the time it takes to fall asleep, improving sleep quality, reducing daytime sleepiness, and increasing energy levels during the day.
Melatonin
Melatonin is a hormone secreted by the pineal gland. It is produced in response to darkness and regulates the circadian rhythm of sleep.
Melatonin is not only important for the regulation of sleep, but also for the development and function of the immune system. It also has a role in seasonal reproduction and can affect how long it takes to fall asleep.
The production of melatonin increases as evening approaches, reaching its peak at about two hours before bedtime. Melatonin levels are lowest when we wake up in the morning, so it’s important to get enough sleep every night to maintain healthy levels of this hormone.
Many people take melatonin supplements to improve their night’s sleep quality, but melatonin can be consumed through certain foods that we’ll talk more about below.
Selenium
Selenium can be used to help with insomnia and sleep quality. It can also help to reduce the symptoms of depression and bipolar disorder.
Selenium deficiency increases the risk of developing muscle pain, irritability, depression, and hair loss. It’s also quite good for joint health as well and makes it into supplements for joints quite regularly, although that is only tangentially relevant, joint pain is a common cause of disrupted sleep.
Which foods are good for sleep?
Some foods that are good for improving sleep quality include citrus fruits like oranges, and other fruits including goji berries, cherries, and grapes, which are all high in melatonin. Mushrooms and fatty fish like salmon are rich in Vitamin D, while bananas and avocados have high levels of magnesium.
Selenium can be found in turkey, pork, shellfish, fish, beef, and egg yolks.
Walnuts contain tryptophan as well as vitamin B6 and zinc, which have been shown to improve sleep quality by reducing stress hormones like cortisol in the body.
So, for a better night’s sleep, you should consume these foods. These are not just good for sleep, but they are beneficial for overall health as well.
Does lack of sleep cause weight gain?
Yes, lack of sleep can lead to weight gain.
Studies have shown that people with sleep deprivation are more likely to eat more, which can lead to weight gain. It’s not just about feeling tired and grumpy, it’s about the hormones that regulate appetite and hunger.
It’s also possible that lack of sleep is affecting your metabolism, causing you to burn fewer calories than you would otherwise.
In addition, sleep deprivation has been shown to affect the brain’s response to food cues from the environment. When people are deprived of adequate amounts of sleep, they become more likely to overeat in response to these cues than when they are well-rested.
Takeaway
To get better sleep, it is necessary to eat healthy foods rich in vitamins and minerals like melatonin, selenium, vitamin D, calcium, and magnesium. Melatonin is the most important hormone for a good night’s sleep.
Some people choose to take sleep supplements in pill form to diminish sleep disruption and improve sleep quality, and some rely on healthy foods. It’s up to you to decide which is the best option for you.
Tim Williamson, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.
