Vitamins are needed for sleep. Because, there are many people who suffer from sleep problems. Even if the night grows darker, they do not want to fall asleep, they just go from side to side.
Especially the employees who have a big problem in this case. I have to get up at seven o'clock the next morning and go to the office.
Meanwhile, the mood is irritable because I do not sleep all night, the mind does not want to sit at work.
You may not know that the lack of certain vitamins in the body is the cause of your insomnia. Some vitamins and other nutrients help you fall asleep and complete your sleep cycle properly. Lack of them in one's body interferes with the process of regular sleep.
Also, some of us have some habits that interfere with sleep. For example, sleeping near a smartphone is a harmful habit that is one of the reasons why many people do not sleep.
However, it is possible to get out of insomnia by taking certain vitamins. Let's find out now what vitamins will help you overcome your lack of sleep.
10 vitamins list for good sleep:
Too much sleep or too little sleep has some detrimental aspects. Therefore, moderate sleep is required. And certain vitamins are needed for moderate sleep or good sleep. Today's health hack is organized with those vitamins. Let's find out what vitamins are.
1. Vitamin D
Studies have shown that a decrease in the amount of vitamin D leads to sleep disturbances. It has a direct effect on both the depth and time of sleep.
Vitamin D also reduces inflammation and pain in the body, which is why lack of this ingredient can interfere with sleep.
Sources of Vitamin D: Sunlight contains sufficient amount of Vitamin D. Especially the soft morning sun is very beneficial.
So try to get up early in the morning even if it is difficult. At least 15 minutes of sunshine a day. Oily fish, egg yolks, etc. also contain vitamin D. If necessary, you can take the supplement according to the doctor's advice.
2. Vitamin C
Extremely beneficial for the body, this vitamin can also play an effective role in bringing sleep. Many times sleep does not come due to anxiety and stress.
Vitamin C helps in the rapid release of the cortisol hormone produced by anxiety. This is why vitamin C has been used lately in the treatment of chronic sleep problems.
Sources of Vitamin C: Vitamin C is found in almost all fruits. Excluding expensive foreign fruits like oranges, kiwis, etc., our common local fruits are rich in vitamin C.
Emblic, Star fruit, Guava, Yellow Banana, Mango, Mombin etc. will get adequate amount of Vitamin C.
3. Iron
Many people experience a kind of uncomfortable, restless feeling in the legs or waist at night. This is called "restless leg syndrome".
People with this condition can't sleep on their own, on the contrary, throwing their legs often breaks the sleep of others. This problem occurs due to lack of iron. So keep this mineral high in the food list.
Sources of Iron: Green leafy vegetables, liver, nuts, meat, bean sprouts, etc.
4. Melatonin
Melatonin is a "sleep hormone". It is also called the "dark hormone" because it is produced in the human body at night.
This hormone is responsible for getting and breaking sleep at the right time. Even if this hormone does not work properly, it can interfere with your sleep cycle.
Sources of Melatonin: Pineapple, ginger, walnuts, pickled cherries, etc. contain small amounts of melatonin.
So you can eat these for sleep problems. In addition, if the doctor thinks it is necessary to give melatonin supplement.
5. Tryptophan
Our body makes proteins with amino acids, and sends various necessary signals. L-tryptophan is one such essential amino acid. Tryptophan helps to create the ingredients involved in sending the sleep signal to the body.
But tryptophan is not made by itself in the body. So we have to collect this important element from our food.
Sources of tryptophan: Tryptophan is found in large quantities in eggs, poultry and duck meat, and especially sweet potatoes.
Milk also contains tryptophan. This is why many people recommend drinking a glass of warm milk before going to bed.
6. Vitamin B complex
Vitamin B makes essential amino acids in the body, such as tryptophan. Vitamin B also helps in the formation of nervous system and blood cells in the body.
Studies have shown that people who are deficient in vitamin B12, especially B12 in their diet, experience excessive fatigue, sleep problems and irritability. Vitamin B complex is therefore extremely beneficial for sleep.
Source of Vitamin B Complex: Take a look at the 10 foods that you will get Vitamin B Complex.
7. Magnesium
This mineral helps the body make the sleep hormone, melatonin. Magnesium also relieves muscle stiffness, resulting in better sleep.
Sources of Magnesium: Green leafy vegetables, pumpkin seeds, spirulina and nuts are rich in magnesium. You can also take supplements as advised by the doctor.
But be very careful, because magnesium should be avoided if you have kidney problems or very slow heart rate.
8. Potassium
Studies have shown that potassium helps to go to deeper levels of sleep. People who wake up easily can insist on potassium-rich foods.
Sources of Potassium: Bananas, salmon, green leafy vegetables, bean sprouts, watermelon, yogurt, tomatoes, sweet potatoes, etc.
9. Calcium
Like iron, calcium has a direct effect on sleep. When we dream in sleep, it is called "ram" sleep (Rapid Eye Movement). If there is a lack of calcium in the body, this RAM interferes with sleep. As a result, people feel tired.
Adults should consume at least 1000 mg of calcium a day.
Sources of Calcium: Milk and dairy foods are major sources of calcium. You can also eat more green vegetables, sesame seeds etc.
10. Omega 3 fatty acids
Omega 3 fatty acids are essential "good fats" for the body. This acid breaks down the body to help make certain substances that are essential for sleep, such as melatonin.
Sources of omega 3 fatty acids: marine fish and seafood; Such as shrimp, linseed and oil, walnuts, eggs, wild rice (such as kaun), milk and dairy foods, etc.
According to modern research, the role of vitamins for sleep is undeniable. If you suffer from this problem, try to avoid sleeping pills.
Not only does sleeping pills destroy normal sleep patterns, it can also cause you to become depressed. Instead, add these essential vitamins and nutrients to your diet.
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