Getting enough sleep is essential for our physical and mental health, but sometimes it can be difficult to get the rest we need. Fortunately, certain vitamins can help us get the sleep we need. In particular, vitamins B6, B12, C, D and E can improve or reduce the quality and duration of sleep. Vitamin C deficiency and the lack and excess of vitamin B6 in the body can affect sleep or cause insomnia.
Therefore, it is important to consult your doctor before taking any vitamin supplement. Calcium is consumed during REM sleep, which is the sleep cycle in which dreams occur. Calcium also helps increase the production of melatonin. To get rid of drowsiness, it is best to avoid dairy products in the morning and add them to your diet in the evening. Our bodies naturally produce melatonin, but factors such as the brightness of a smartphone at night or a strict diet can reduce its production.
To increase your melatonin to the desired level, limit the use of a smartphone before bed. If you're a vegan, you should pay attention to your vitamin B12 levels, which are generally found in animal products. Vitamin B12 is directly related to insomnia, depression and chronic fatigue. If you experience these symptoms and have just started following a plant-based diet, contact your primary care doctor to undergo the necessary tests and determine if you have a vitamin B12 deficiency. Vitamin C is not only good when you're fighting a cold, but also if you're stressed for a long period of time.
Vitamin C lowers the level of cortisol, which is a stress hormone. It also improves the condition of the skin and nails and helps combat sleep deprivation. It's better to get vitamin C from food than from supplements. To increase its content, eat broccoli, Beijing cabbage, peppers, strawberries and fruits. Vitamin B6 converts the amino acid tryptophan into serotonin, which regulates our mood and the level of melatonin that promotes good sleep.
Studies show that participants who took a vitamin B6 supplement reported better sleep quality. Spinach, salmon and chickpeas are the best products suitable for covering the vitamin B6 deficit. Vitamin D deficiency affects at least 41% of people living in the Northern Hemisphere. It is produced when the body is exposed to the sun and is also found in certain foods such as fish, milk and mushrooms. Vitamin C helps your body absorb iron, so try taking any recommended supplement with apple or orange juice.
Iron can be obtained from products such as lean meat, oysters, chicken, turkey, beans, tofu, dark green leafy vegetables such as spinach and whole grains. You may know that staying out of the sun depletes vitamin D and that you need calcium for strong bones but often overlooks the link between vitamin deficiency and lack of sleep. Vitamins and minerals aren't just building blocks for our health; if we take them regularly they can help us get better sleep. Vitamin B6 helps our bodies convert tryptophan into serotonin which regulates mood and levels of melatonin. Vitamin B6 deficiency has been linked to poor sleep quality; studies show that participants who took a vitamin B6 supplement reported better sleep quality and felt more rested and refreshed when they woke up in the morning. Vitamin B6 can be found in foods such as chickpeas, salmon, watermelon and spinach. In addition to eating oranges to increase your vitamin C levels you can also eat kale, broccoli, peppers and strawberries.
Vitamin D is mainly produced when our bodies are exposed to sunlight and is only found in a few foods such as fish and some dairy products. Calcium helps increase production of melatonin which is why dairy products could make us sleep more. Leaf also recommends adding more whole foods to meals to help break that cycle of anxiety between gut and brain. Taking supplements and vitamins won't improve your life right away but it will contribute to effective recovery from any stress. Vitamin C prevents cortisol elevations and lipid peroxidation induced by lack of sleep in rat plasma. The use of magnesium supplements will help improve sleep quality and regulate stress levels so they are always prescribed to people with greater anxiety.
If you don't get enough vitamin D from food or sunlight you can take a pill to get your daily dose.