Sleep dis­or­ders are a com­mon prob­lem in today’s soci­ety. And it can­not be shelved, because unhealthy sleep accel­er­ates the aging process of the body and leads to var­i­ous dan­ger­ous dis­eases. Among the many caus­es of insom­nia and rest­less sleep is mal­nu­tri­tion, due to which the human body is defi­cient in vit­a­mins and trace ele­ments. Which of the nutri­ents are espe­cial­ly impor­tant for falling asleep?

Healthy sleep and nutrition

Healthy sleep and nutrition

Accord­ing to sleep experts, those who:

  • 85% of total sleep time is spent in bed
  • falls asleep in 30 min­utes or less
  • Wakes no more than once dur­ing the night and can fall asleep imme­di­ate­ly (with­in 20 min­utes or less).

If it is dif­fi­cult for a per­son to ful­fill such con­di­tions, it means that he has cer­tain prob­lems with sleep and the process of falling asleep. The most com­mon cul­prits for sleep dis­or­ders are exces­sive anx­i­ety, depres­sion, stress, and oth­er psy­cho­log­i­cal prob­lems. But it often hap­pens the oth­er way around: poor sleep caus­es increased anx­i­ety and depres­sion, since sleep and men­tal health are close­ly relat­ed.

In addi­tion to exter­nal fac­tors, an unhealthy diet can also affect the inter­nal state of a per­son. If the dai­ly diet is not bal­anced and does not con­tain impor­tant vit­a­mins and min­er­als, then the risks of get­ting psy­cho­log­i­cal dis­or­ders increase marked­ly. It is desir­able that the diet includes all use­ful sub­stances. But there is a list of vit­a­mins and min­er­als that are espe­cial­ly impor­tant for increased anx­i­ety, depres­sion and sleep dis­or­ders.

Glory to the sunshine vitamin!

It is pro­duced by the human body when exposed to sun­light. Vit­a­min D can pos­i­tive­ly influ­ence the qual­i­ty and dura­tion of sleep. With a lack of this vit­a­min, there are often dif­fi­cul­ties with falling asleep, sleep apnea and var­i­ous sleep dis­or­ders devel­op. In addi­tion to sun­light, which leads to the for­ma­tion of the vit­a­min, it is use­ful for its bal­ance in the body to include egg yolks, fish oil and for­ti­fied milk in the diet.

Powerful antioxidant and female vitamin

Powerful antioxidant and female vitamin

Vit­a­min E is a pow­er­ful antiox­i­dant that helps pre­vent and slow down the first signs of aging. But anoth­er of his mer­it is the fight against “rest­less legs syn­drome”, which is one of the main caus­es of sleep prob­lems. Most peo­ple who have had dis­turbed sleep pat­terns suf­fer from this syn­drome. The dis­ease is aggra­vat­ed by a lack of vit­a­min E in the body. When dosed cor­rect­ly, it can actu­al­ly help with heal­ing and improve sleep.

Research also proves that vit­a­min E is effec­tive in reliev­ing menopausal symp­toms. Espe­cial­ly such as night sweats and hot flash­es, which cause sleep dis­tur­bances of mod­er­ate to severe sever­i­ty. Women in the per­i­menopausal phase ben­e­fit from tak­ing this vit­a­min to reduce the stress and anx­i­ety caused by ear­ly menopausal symp­toms. In addi­tion to qual­i­ty sleep, this ther­a­py will reduce the mood swings and irri­tabil­i­ty that are close­ly asso­ci­at­ed with a wom­an’s hor­mon­al changes. Vit­a­min E can be obtained from nuts, green leafy veg­eta­bles and fruits. It is advis­able to coor­di­nate the use of sup­ple­ments with toco­pherol with a doc­tor. Anoth­er bonus of the vit­a­min is a ben­e­fi­cial effect on the con­di­tion of the skin, nails and hair.

Vitamins for stress and anxiety

Experts say that vit­a­mins B3, B5, B6, B9 and B12 are won­der­ful in the fight against insom­nia and stress. Poor sleep is often caused by a lack of these nutri­ents. They pro­mote fast falling asleep, pro­vide ener­gy bal­ance, reduce anx­i­ety, as they are respon­si­ble for reg­u­lat­ing the lev­el of the amino acid tryp­to­phan in the body. It pro­duces mela­tonin, which induces sleep.

Thus, con­trol­ling the lev­el of tryp­to­phan in the body is extreme­ly impor­tant in order to sleep bet­ter, be less ner­vous and not suc­cumb to psy­cho­log­i­cal dis­or­ders. In addi­tion, the B vit­a­mins work togeth­er to stim­u­late the nor­mal func­tion­ing of the ner­vous sys­tem, which is nec­es­sary for the health and vital­i­ty of the body. This great­ly alle­vi­ates the symp­toms of stress and depres­sion that cause sleep prob­lems. While there are many B vit­a­mins, they can also be found in ani­mal prod­ucts such as meat, fish, dairy prod­ucts, liv­er, nuts, and eggs. Some cere­als, whole grains, and legumes are also for­ti­fied with B‑vitamins.

Immunity Assistant

The most pop­u­lar and loved by many, vit­a­min C can also be con­sid­ered as one of the ben­e­fi­cial ingre­di­ents for rest­ful sleep and anx­i­ety reduc­tion. It enhances immu­ni­ty and resis­tance to com­mon dis­eases. A healthy immune sys­tem pro­motes bet­ter health and a stronger body, which in turn can help fight sleep dis­or­ders.

One impor­tant rea­son why vit­a­min C needs to be reg­u­lar­ly intro­duced into the diet is that the body can­not pro­duce it on its own. There have been over a hun­dred stud­ies on the impor­tance of vit­a­min C in the body. And each of them con­firms its sig­nif­i­cance and advan­tages. Excel­lent sources of ascor­bic acid are oranges, lemons, grape­fruits, green veg­eta­bles, bell pep­pers, berries, papaya, pineap­ple and oth­ers.

Magnesium and calcium for healthy sleep

These two trace ele­ments are depen­dent on each oth­er. With a lack of mag­ne­sium, cal­ci­um is poor­ly absorbed. They are both good at calm­ing the nerves and play a vital role in relax­ing the mus­cles. Both of these func­tions are essen­tial to relieve anx­i­ety symp­toms and help relieve body ten­sion. So, both min­er­als have a ben­e­fi­cial effect on healthy sleep. With increased mus­cle tone and ten­sion, it is dif­fi­cult for a per­son to fall asleep. He needs to first relax and calm down in order to fall asleep sound­ly. Some peo­ple find it dif­fi­cult to achieve this bal­ance. In this case, mag­ne­sium is sim­ply nec­es­sary. Its known sources are whole wheat, almonds, beans and spinach.

Cal­ci­um is bet­ter known to the gen­er­al pub­lic as a bone-strength­en­ing vit­a­min. But experts often call it a nat­ur­al tran­quil­iz­er that helps reduce stress, anx­i­ety and ten­sion, and relax­es the mind and body before bed. A suf­fi­cient lev­el of cal­ci­um in the body con­tributes to rapid falling asleep and deep, undis­turbed sleep. Excel­lent sources of this min­er­al are: milk, yogurt, cot­tage cheese, cheese, soy, sesame, spinach and salmon.

Green tea secret

Thea­nine is an amino acid com­mon­ly found in green tea. It is believed to stim­u­late the pro­duc­tion of hor­mones in the brain respon­si­ble for calm­ing the ner­vous sys­tem and the pro­duc­tion of sev­er­al impor­tant neu­ro­trans­mit­ters. Green tea is also use­ful for its pro­nounced antiox­i­dant prop­er­ties, which allow you to cope with free rad­i­cals that tend to dis­rupt the nor­mal func­tion­ing of the body. In addi­tion to hav­ing thea­nine, green tea has oth­er prop­er­ties that are equal­ly ben­e­fi­cial. It calms the nerves, acti­vates metab­o­lism even dur­ing sleep and helps main­tain a healthy weight.

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