A lack of these 7 vitamins can make it difficult to sleep
Do you have trouble sleeping? Maybe you drank too much coffee? Maybe you have too many thoughts that keep your brain awake? In fact, apart from these two, one of the other causes of sleep problems is lack of vitamins.
Starting from BustleThe body needs vitamins and minerals not only to maintain its health, but also to help you sleep well. Lack of any vitamin in the body can make it difficult for you to get a good night’s sleep. So, what vitamins are missing in your body when you have trouble sleeping?
1. Vitamin D
A study published in Food Inspection 2011 revealed that vitamin D deficiency affects approximately 41% of Americans. Then, a research study published in Nutrients in 2018 found that vitamin D deficiency is associated with sleep problems, and low levels of vitamin D in the body can increase the risk. insomnia.
Therefore, it is highly recommended to bathe a lot to get vitamin D from the sun. Alternatively, you can eat foods that are good sources of vitamin D, or take a supplement.
2. Vitamin C
In addition to being able to fight the flu, vitamin C can reduce stress hormone levels and fight stress symptoms such as anxiety and sleep problems. A 2015 study published in Nigerian Journal of Physiological Sciences It has been found that vitamin C can reduce levels of cortisol (the stress hormone), help cope with stress, and fight sleep problems. You can get vitamin C from healthy foods like oranges, kale, broccoli, bell peppers, and strawberry.
Experts say calcium deficiency is linked to difficulty sleeping. This can happen because calcium helps the brain use the amino acid tryptophan to make melatonin, the sleep hormone. An in-depth study of 2015 Journal of Sleep Research found that people with normal calcium levels fell asleep more easily than those with low calcium levels.
This condition can be caused by lowering blood pressure. Calcium helps increase melatonin production. Therefore, perhaps an explanation of why food such as milk, can help you sleep better.
4. Vitamin B12
Vitamin B12 deficiency is associated with many health problems, such as insomnia, anxiety, and sleep problems. A lack of vitamin B12 can also make you feel tired.
Basically, the source of vitamin B12 is animal food. If you’re a vegetarian or vegan and you’re starting to experience symptoms like insomnia or feeling tired easily, try meeting your vitamin B12 intake by taking a supplement.
Chemicals such as magnesium, zinc, and some amino acids are compounds that help produce a calming effect, which can help the brain stay calm. So if you lack one or all of these chemicals, it will be difficult for you to get a good night’s sleep.
Magnesium deficiency is associated with sleep problems, depression, and anxiety (health problems that can make insomnia worse). However, this condition is rare in people who are not hospitalized.
Increasing magnesium levels can help with sleep disturbances and reduce daytime fatigue. This ingredient is often recommended for patients suffering from depression or anxiety, but it may benefit others. You can get magnesium by eating green vegetables, nuts and seeds, as well dark chocolate.
6. Vitamin B6
Like calcium, vitamin B6 can also help the body convert tryptophan into serotonin, a hormone that regulates blood pressure. nature and melatonin levels. Vitamin B6 deficiency is associated with poor quality of the human body.
Studies have shown that people who take vitamin B6 sleep better and feel better when they wake up in the morning. Therefore, make sure to maintain the consumption of vitamin B6 in the body by eating the best food, namely beans, fish, watermelon, and spinach.
Basically, the body produces melatonin naturally. However, many things, such as light and food, can reduce the production of these things, making it difficult to sleep at night.
But don’t worry, Bella. There are many simple ways to increase melatonin levels in the body, such as reducing exposure light blue and eat foods rich in melatonin, such as goji berrypeanuts or peanuts, and pineapple.
A lack of the 7 vitamins and minerals above can make sleep difficult, Bela. So, try to eat healthy food to meet the nutritional needs of the body, yes!