What Sleep Vitamins Do You Need?

What Sleep Vitamins Do You Need?

According to the National Sleep Foundation, about 60% of Americans suffer from insomnia or sleeplessness a few times a week. So many people are looking for natural solutions to have better sleep.

Do you feel that you need the same help to get a good night’s sleep? There are sleep vitamins and minerals that studies have shown to be helpful. These are vitamin D, calcium and magnesium. This article explains how these substances can help you sleep better.

Studies Related to Sleep Vitamins

Calcium

A study published in the European Neurology Journal revealed that during sleep, calcium level in the blood peaks at the time a person is in deep sleep. It’s the time when dreaming occurs, also called the rapid eye movement (REM) phase.

Vitamin A

More recent studies show the role of vitamin A in preventing insomnia. The Public Library of Science (PLOS) Journal published this study involving 2,459 people aged between 20 and 85. The researchers found out that people whose vitamin A levels in the blood are low tend to have shorter sleep (5 to 6 hours per night). While those who have higher vitamin A levels sleep 7 to 8 hours per night.

For a long time, vitamin A has been closely associated to having healthy eyes and vision. Now, it appears to have a vital role in regulating the sleep-wake cycle. When sunlight enters the eye, it is the role of vitamin A to tell the brain that it’s already day and not night. So, the eyes use up vitamin A for light translation during day time.

When a person lacks vitamin A, his night vision is not strong; so if you have weak eyes at night, it is possible that you lack vitamin A. When your sunlight signal grows weak because of lack of vitamin A, it tells the body that it’s almost time to go to sleep.

People can get vitamin A from foods such as egg yolks, green and yellow vegetables, butter, cod liver oil and liver. Taking vitamin A supplements is another option, but it’s better to get vitamin A, and other vitamins and minerals, from your diet. Just make sure that you eat grass fed meat, fish, poultry, organic vegetables, avocados, coconut oil and olive oil.

Magnesium

Some studies have also pointed out the positive effects of Magnesium on insomnia. Researchers from the University of Iran found out that when people with insomnia took magnesium tablets two times a day for 8 weeks, they experienced better sleeping patterns. They were able to sleep soundly with less interruption at night and less early morning waking up.

Green leafy vegetables, almonds, avocados, nuts, seeds like pumpkin seeds, figs, bananas and brown rice are rich sources of Magnesium. If you will take Magnesium supplements, choose one with magnesium citrate for better absorption.

Here’s another piece of advice on this issue although it doesn’t have anything to do with vitamins. If you want to get a good night’s sleep, it’s wise to lessen the use of electronic gadgets. Turn off the TV at least an hour before bedtime. A study by the Lightning Research Center at Rensselaer Polytechnic Institute mentioned that exposing oneself to light coming from self-luminous electronic displays can suppress melatonin and stimulate your wake-sleep cycle.

So if you want to experience better sleep, have a healthy diet, take your dose of vitamins and minerals and stop using electronic gadgets before bedtime.

Categories: Health
Tags: insomnia, sleep