Vitamins and microelements for healthy sleep

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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.

By Yraa

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