Vitamins that may Help You Sleep

Details: Category: Region 9; Published: 21 December 2022

sleep vitamins We are aware of the strong link between nutrition and sleep. However, the fact is that scientists still don't fully understand how particular foods affect our ability to sleep. The quantity and quality of our sleep, as well as how much of it we get, may be influenced by these vitamins.

Vitamin D

Many of us are aware of how important vitamin D is for strong bones. It is crucial for controlling inflammation, maintaining immune system health, and regulating mood. There is a lot of interest in vitamin D because of both its potential advantages for sleep and the negative effects on sleep that come along with vitamin D deficiency. I've already written on the link between vitamin D and rest. Our understanding of how this vitamin, and a lack in it, may affect our capacity to sleep at night is growing as a result of new studies.

An increasing amount of evidence indicates that vitamin D has an impact on both the quantity and quality of sleep we obtain. Vitamin D insufficiency has been related in a recent study to short sleep duration. Insufficient sleep and a lack of vitamin D were shown to be strongly correlated in persons aged 50 and older, according to this study. According to other studies, the majority of Americans may be deficient in vitamin D, and in 2018, researchers at China's Qingdao University examined the results of several studies that looked at vitamin D's role in sleep and found that more than half of the participants in this study were deficient in it. They found a strong correlation between low vitamin D levels and sleep deprivation.

Vitamin E

Vitamin E, a potent antioxidant, supports proper cell activity and shields cells from harm. It also promotes healthy immunological function. Antioxidant properties of vitamin E may also aid in improving sleep and sleep-related health issues.

Memory problems are one consequence of sleep deprivation. The brain processes memories and newly learned information when we sleep, including both slow-wave sleep and REM sleep. We can experience issues with both short-term memory recall and long-term memory recall when we are sleep deprived. Vitamin E provides defense for the wellbeing and proper functioning of the brain because of its antioxidant properties. And according to study, this vitamin may specifically give defense against memory loss brought on by insufficient sleep. According to a 2012 research, vitamin E helped sleep-deprived rats retain more of their memories. The hippocampus, a part of the brain essential for memory consolidation, appears to be protected by vitamin E, which may explain how it exerts its effects. According to research, sleep deprivation severely impairs hippocampal activity.

Vitamin C

The vitamin that many of us identify most strongly with immunological function is C, another antioxidant powerhouse. The body needs it to produce collagen, which is crucial for strong bones, teeth, and skin, as well as for cardiovascular health. The health benefits of vitamin C may include improved sleep.

Vitamin C has been demonstrated to alleviate the signs and symptoms of obstructive sleep apnea both on its own and in conjunction with other antioxidants. According to a 2009 study, taking vitamins C (100 mg) and E (400 IU) twice day decreased bouts of apnea, the OSA symptom known for its frequent breathing interruptions. Additionally, the C and E combination enhanced sleep efficiency and reduced daytime drowsiness.

Shorter levels of sleep have been linked to low vitamin C consumption. Researchers from the University of Pennsylvania discovered in 2013 that short sleepers—those who slept for less than 6 hours per night—consumed less vitamin C than those who ate more of it. A larger risk for sleep disorders and more frequent nighttime sleep disruption were both associated with lower blood levels of vitamin C.

The more closely we follow a diet consisting of a variety of unprocessed, whole foods, the more of these vitamins we'll naturally absorb. Don't forget to go outside and get some vitamin D as well! These are a few of the easiest yet most important sleeping habits we may develop.

ZDS DMO II Marie-Claire A. Gaas, RND

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