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Sleep disorders? Difficulty sleeping? Vitamins and minerals that will alleviate the problem


Difficulty sleeping, multiple awakenings in the middle of the night, and waking up early – these sleep disorders’ symptoms are very common and can sometimes be easily solved with the help of natural supplements, minerals, or dietary changes.

Insomnia is the most common sleep disorder whose symptoms are difficulty falling asleep, waking up frequently during the night, or waking up too early. In addition, insomnia is often accompanied by depression and severe dysfunction. With increasing age, there is an increase in the reporting of sleep disorders. However, on the other hand, the need for extended hours of sleep also decreases. Therefore, as we age, a slight reduction in sleep time does not necessarily indicate a sleep disorder.

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Are sleeping pills the answer to difficulty sleeping?

Many people occasionally experience insomnia. Stressful events at work, anxious anticipation for an event, or even temporary difficulties in relationships – all of these can temporarily impair the quality of sleep. However, the picture is entirely different when it comes to chronic insomnia.

Chronic insomnia usually results from prolonged stress or some emotional or physiological problem. The usual treatment for the issue includes medications (sleeping pills), which can cause side effects such as drowsiness during the day and paradoxically even impair sleep quality.

Healthy sleep has a typical pattern, including several cycles of dream sleep (REM) during the night. Sleeping pills shorten the duration of the dream sleep during the night and impair the feeling of freshness that accompanies waking up from a night of healthy sleep. In addition, keep in mind that all sleeping pills have a tendency to create dependence, and sometimes stopping them is accompanied by withdrawal symptoms.

In recent years, a great deal of research information has been gathered that indicates a close connection between the quality of our sleep and our eating habits. It turns out that nutritional deficiencies and particular eating habits have a decisive effect on sleep quality. Thus, specific dietary supplements that help relieve sleep disorders can avoid difficulty sleeping and symptoms of sleep disorders.

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Vitamins that help relieve sleep disorders symptoms

Vitamin B3

One of the symptoms of niacin deficiency (vitamin B3) is sleep disorders. Raising niacin levels in our body through a proper diet or by taking supplements solves this problem.

Recommended dosage: On the recommendation of the attending physician.

Food Sources for Vitamin B3

Cooked fish and avocados have high levels of niacin, as well as green peas and sunflower seeds.

Vitamin B6

Vitamin B6 is active in the production of the neurotransmitter serotonin, which plays a vital role in regulating the sleep mechanism in the brain. Borderline levels of vitamin B6 are manifested in insomnia, sleep disorders, nervousness, and depression. Increasing vitamin B6 intake helps miraculously in these situations.

Recommended dosage: The dosage is determined, among other things, based on a test of the levels of the vitamin in the blood, combined with the recommendations of the attending physician (overdose may be toxic).

Food Sources for Vitamin B6

Fish, chicken, turkey, fortified cereals, bananas, whole grains, and legumes.

Vitamin B12

Consumption of the B12 supplement has been researched on insomnia. Its consumption improves sleep patterns in people with chronic insomnia and even contributes to the sleep quality of people with normal vitamin levels.

Recommended dosage: On the recommendation of the attending physician.

Food Sources for Vitamin B12

Liver, eggs, tuna, salmon, milk.

Vitamin B1 and folic acid

Both of these vitamins affect the health of our sleep cycles, and it turns out, for example, that increased consumption of vitamin B1 is reflected in a decrease in the need for naps during the day.

Recommended dosage: On the recommendation of the attending physician.

Food Sources for Vitamin B1

Thiamine is found in various foods, including vegetables such as lettuce and spinach, milk, cheese, peas, fruits, eggs, whole grains, nuts, and fortified cereals.

Folic acid is found in various foods, including broccoli, sprouts, asparagus, peas, whole rice, and fortified cereals.


Minerals and difficulty sleeping

Our sleep patterns can also be affected by the state of the mineral makeup in our bodies. The studies show an association between low iron intake and an earlier hour of sleep, more waking hours during the night, and a greater need for hours of sleep. Studies have also found an association between diet regimens that contain high levels of magnesium and low levels of aluminum and good sleep quality and a lack of symptoms for sleep disorders.

Low levels of calcium or magnesium have been found to impair the sleep cycle as well. Most likely by causing muscle spasms during the night.

Amino acids help to reduce sleep disorders symptoms.

Tryptophan is an essential and rare amino acid found in various protein-rich foods. This amino acid is used as the starting material from which the neurotransmitter serotonin is formed. This has a significant effect on our mood and crucial importance in sleep. [good or bad?]Increased tryptophan intake raises serotonin levels in the brain and blood and shortens sleep duration by 50 percent. In addition, it improves sleep duration and quality.

The amino acid tryptophan is also linked to melatonin production, known as the “sleep hormone.” Unfortunately, it isn’t easy to obtain nutritional supplements that contain tryptophan. Therefore, it is recommended to increase tryptophan and serotonin levels in the brain by eating a high-carbohydrate meal about an hour before going to bed (e.g., a whole wheat bun smeared with jam). It is also recommended to consume an adequate amount of protein.

Additional nutritional factors to prevent sleep disorders symptoms

Coffee, tea, cola, chocolate, and chocolate contain caffeine known as a stimulant. In large quantities, or even in small amounts in those who are sensitive to it, caffeine can cause restlessness, irritability, and insomnia.

Limited coffee consumption in the early hours of the day has little effect on sleep patterns at night. However, excess consumption in the afternoon and evening can undoubtedly disrupt at night.

Alcohol has a calming effect on most people. It is worth knowing that it causes a disturbance in sleep patterns and quality. Alcohol causes shortening of the dream phase (REM) and leads to frequent awakenings during the night and sleep disorders. Regular use of alcohol severely impairs sleep quality and causes a decrease in alertness throughout the day and a feeling of fatigue.

Foods that contain monosodium glutamate (MSG) can cause sleep disorders. This chemical, defined as a “flavor enhancer,” is added to various foods bought ready-made and manufactured in industrial processes. In addition to impairing sleep quality, this substance can also cause headaches in a significant portion of the population.

Eating heavy meals before bed, spicy foods, or those that create gas in the digestive tract, has also been proven to impair sleep quality. It can also cause multiple awakenings and shorten the vital dream phase.

In conclusion

Lack of B vitamins, minerals, and amino acids can cause insomnia and sleep disorders.

Checking your vitamin and mineral levels with a simple blood test will determine if you are missing essential components in your body. Adding the missing elements in a richer diet or with the help of supplements can lead to significant relief from insomnia. Long, quality sleep is right at your fingertips.


*The author of the article is not a doctor, and in any medical question, you should consult a specialist doctor


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