As it turns out, a few studies on vitamins, minerals and sleep have shown that certain nutritional supplements can have negative effects on the amount of rest that you get each night. Hearing this information might make you nervous as now you’re unsure if the new vitamins that you’re taking are ‘sleep-safe’.
You might now struggle to buy certain nutritional pills in the store because companies usually don’t write on their products’ containers if their product causes issues in this area or not. To help you with this issue, here is a handy list of a few different supplements that don’t have negative effects on this process. In fact, taking them regularly will probably boost the amount of this healthy function that you get.
Iron
Iron is a mineral that is used to make certain proteins and hormones that are very helpful in healthy functioning. These include the proteins hemoglobin, which red blood cells use to carry oxygen to the stomach, brain, and other organs, and myoglobin, which gives the muscles the oxygen they need, and the thyroid hormones T3 and T4, which regulate energy levels and the growth. This mineral can usually be found in such foods as lean meats, fortified cereals, nuts and certain vegetables like spinach and peas.
A deficiency in this mineral (a condition which is known as anemia) has been known to cause issues with sleep. This is mostly because anemia has a tendency to cause what is known as restless leg syndrome or RLS. If someone has this disorder, they feel the unbearable urge to move their legs at night, which distracts them from getting enough rest. Taking iron pills, then, can help you thrive patch up your resting schedule.
Magnesium
The mineral magnesium plays a highly crucial role in the creation of hundreds of important enzymes that help make proteins, help muscles and nerves function, and control aspects of the blood. It also is a factor in the creation of energy, DNA, and RNA, developing the structure of bones and transferring calcium and potassium into cells. The latter process helps the heart keep a regular pulse and the muscles contract when it is necessary.
The body usually stores this mineral in the cells or bones. It can be found in many vegetables, fruits, nuts, and seeds. A lack of enough magnesium can cause a sleeping disorder as it plays a large role in relaxing the muscles when it is time to hit the hay. It is also involved in the production of the hormone melatonin. This is a natural hormone that is used to aid in the process of making the brain slip into unconsciousness.
Vitamin D
Vitamin D is involved in helping with the absorption of calcium and regulating the amounts of potassium and calcium that are allowed in certain areas of the body (this process stops muscles from unnecessary and uncomfortable cramping and spasming). It also plays a crucial role in keeping the bones strong and thick instead of brittle and thin as well as in cell growth and reducing inflammation. It can usually be found in two different forms in foods like fatty fish such as tuna and mackerel and most dairy products like milk and cheese.
The concentrations of the vitamin in these foods, however, are very low. The absolute best source of vitamin D is sunshine. A good number of new studies have shown that this nutrition staple can affect not just the amount of sleep we get but its levels of quality. Experts have also discovered a connection between lower concentrations of vitamin D in the body and increases in symptoms of sleep apnea, a disorder in which one’s breathing can stop or start while they are unconscious. So be sure to take D supplements and/or get a lot of sunshine if you don’t want to have these struggles.
Vitamin B6
B6, also known as pyridoxine, assists in the development of brain tissue and keeps the nervous and immune systems in perfect working order. If your organs don’t have enough of this vitamin, you can experience depression, confusion and an immune system that has difficulty in performing its day-to-day processes. You can find this vitamin in potatoes, bananas, fish, and poultry. B6 assists in the creation of the hormones melatonin and serotonin, both of which are highly important in getting everything into the state of unconsciousness Thus, the lower the amount of this vitamin that you have, the less of those two hormones you are able to produce, which leads to not being able to sleep well.
So it’s good to have a fair amount of this throughout your body. Just don’t take too much, as an overabundance of it can be toxic and actually exacerbate the insomnia problem that you were trying to prevent in the first place.
Vitamin E
E’s main purpose is to keep cells from falling at the hands of certain byproducts that are produced while the body is converting food into nutrition. These are known as free radicals. They can also be found in air pollution, cigarette smoke, and the sun’s ultraviolet light. Other jobs of E include widening blood vessels, stopping clots from occurring and strengthening the immune system. Most oils like corn, saffron, soybean, and sunflower are the greatest sources of it. Nuts, seeds, green vegetables and nutritionally fortified food products are also excellent sources of E. Like with D, lower levels of E are also linked with many apnea symptoms.
As some added bonuses, E can also help lessen some of the symptoms that are associated with not getting enough rest. It helps the mind experience fewer amounts of memory loss as it protects the hippocampus of the brain; a part that has the primary function of the creation and regulation of memory. The production of the hormone testosterone can also be affected by a lack of adequate rest, but E helps this process keep on functioning as best as it can despite these issues.
Along with taking in these forms of nutrition as well as a few others (more information is likely available in books and on the internet), you can also consider taking certain supplements that are specifically designed to help you with getting a higher amount and better quality of sleep. These include melatonin, which, as mentioned above, is a natural hormone produced by the body that regulates its waking and resting cycles. The root of the valerian plant is an herb that is also shown to increase the amount of sleep that an individual can get. Again, with enough research, you should be able to find some supplements that work best for you.
It’s all well and good taking vitamins and minerals, but to get a good night’s sleep, you have to ensure that your diet and lifestyle choices are healthy too. So as well as making sure you consume foods rich in sleep-friendly nutrients, cut down on your caffeine and alcohol intake, avoid technology immediately before bed, and build up energy to exercise regularly.
Call Alaska Sleep Clinic @ 907-357-6700 today if you cannot seem to find out a way to get better sleep for a free sleep assessment. Improve Your Sleep. Improve Your Life.
