When people are dieting, they usually don`t get all the nutrients that are essential for high-quality sleep. Many of us are unaware of the great impact certain nutrients might have in regulating our circadian rhythms.
Here we will mention 5 vitamins that have shown their positive effect on people`s sleep-wake cycles. First things first, before adding any supplements on your list, you need to improve your diet and satisfy your daily vitamin intake through it. When it comes to high-quality sleep it is of major importance to get medical advice about the dosing and the timing.
It is widely known that Vitamin D plays a very important role in mood regulation, immune system boost, inflammation control, bone health, and many more. Lately, people show great interest in it, as it not only has a positive effect on how restful sleep they have, but its deficiency might have a negative one.
For Sleep Quality and Quantity
Numerous studies show the connection between Vitamin D and the quality and quantity of our sleep. Short sleep duration is often related to lack of it, especially when you are 50 or older.
For Sleep Apnea
If you have sleep apnea you had better regulate your Vitamin D intake, as the lack of it might affect the severity of your sleep apnea.
For bio-clock timing: One research showed that Vitamin D might control our circadian clock by activating two circadian clock genes that control our daily circadian rhythms.
Where to Find Vitamin D in Your Diet?
The best way to get Vitamin D naturally is to have regular sun exposure or regular consumption of egg yolks, fish oils, dairy, and juice.
Being powerful antioxidant Vitamin E positively affects our sleep and prevents sleeping disorders. It is also well known for its protective function of our cells and the immune system.
For Sleep-Related Memory Protection
Studies show that our memories and newly obtained information are processed while we sleep. If we suffer from insufficient sleep we might likely experience problems of memory recall. With its antioxidant properties, Vitamin E protects the brain and maintains its function. Lack of sleep is closely related to memory loss, but it seems that the antioxidant power of Vitamin E might help as it offers particular protection of memory loss caused by sleep deprivation.
For Sleep Apnea
Studies show that people with sleep apnea often have a deficiency of Vitamin E. You can significantly improve the quality of your sleep, and nighttime breathing by combining Vitamin E with other antioxidants such as Vitamin C.
For Sleep Related Hormone Protection
In most cases, the maintenance of healthy levels of Vitamin E is aligned with testosterone production. Sleep deprivation impairs testosterone level, but regular intake of Vitamin E for sure can guarantee you sleep-related hormone protection.
Where to Find Vitamin E in Your Diet?
Nutritionists recommend a diet that includes almonds, peanuts, hazelnuts, and sunflower seeds. Nuts and seeds are rich with Vitamin E. You can combine these with tomatoes, spinach, broccoli, wheat germ oil, corn oil, etc.
For Sleep Apnea and Related Health Risks
Vitamin C reduces the risk of immune health problems. This water-soluble vitamin benefits cardiovascular health and also helps our body to synthesize collagen which is essential for healthy skin, teeth, and bones. Studies show that people who have regular intake and high levels of Vitamin C are less likely to suffer sleep apnea. You can reduce episodes of apnea and OSA by taking a combination of Vitamin C (100mg) and Vitamin E (400 IU) twice a day. When untreated sleep apnea may increase the risk of cardiovascular disease. OSA is likely to cause issues like obesity, high blood pressure, arrhythmias, and metabolic problems. Vitamin C intake may relieve the stress that OSA puts on the cardiovascular system by improving endothelial function. Much the same as Vitamin E, Vitamin C protects us from memory loss when related to sleep deprivation.
Where to Find Vitamin C in Your Diet?
Foods high in Vitamin C are broccoli, spinach, kiwi, strawberries, cauliflower, kale, citrus fruits, etc.
Vitamin B6 is important for the maintenance of numerous body functions. It keeps our immune and nervous system healthy and strong and supports normal brain development. Serotonin and melatonin are hormones responsible for restful and high-quality sleep, and Vitamin B6 aids their production.
For Dream Recall
Recently people show great interest in lucid dreams. In these kinds of dreams, dreamers are conscious and sometimes they might even gain control over the actions in their dreams. Lucid dreams are closely related to memory recall. A study at the Australia`s University of Adelaide brought into light the role of Vitamin 6 in dream recall. This study suggests that Vitamin B6 might help people to have lucid dream experiences.
For Melatonin and Serotonin Production
Patients who suffer depression are likely to have sleep problems either insomnia or hypersomnia, so the correlation between depression and sleep problems is strong. Vitamin B6 deficiency is often associated with insomnia and depression. Studies have shown that a higher intake of Vitamin B6 can prevent depression in older adults. This is due to the aid of Vitamin B6 in the production of hormones melatonin and serotonin, which are very important for sound sleep.
Where to Find Vitamin B6 in Your Diet?
Foods rich in Vitamin B6 include bananas, spinach, carrots, potatoes, whole-grains, and protein-rich foods like milk, eggs, cheese, and fish.
Note: We shouldn`t exaggerate with the intake of this supplement, as taking high levels of it from supplements may be toxic and may lead to insomnia. You should first consult a doctor and find the right dose.