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To learn about how vitamins play a role in getting a good night’s rest, recovering from lack of sleep, and what kinds of foods we can consider eating more of to get them in our diets, click through this gallery.
We know that our diet is linked to how our body functions in every way, including our sleeping.
For example, we know that caffeine for an adult or sugar for a child close to bedtime is a no-no.
As well as avoiding stimulants before going to sleep, certain nutrients are also proven to play a massive role in our sleep.
The following vitamins play a role in avoiding sleep disorders, how much sleep we get, and the quality of that sleep.
However, it is still always a good idea to consult a doctor when starting new supplement regimes. For example, a doctor may offer insight into how much of a particular vitamin you need as an individual and when to take it.
Our primary source of vitamin D is sunlight. In this way, it feels instinctual that it’s linked to sleep. If we don’t have enough of it, it negatively affects our sleep.
Vitamin D plays a role in bone health, mood regulation, and the immune system. Our level of vitamin D is also being found to play a role in sleep.
Vitamin D deficiency causes us to sleep for shorter durations. This is especially relevant for those over the age of 50.
A study by scientists at China’s Qingdao University found a significant link between people with low levels of vitamin D and a lack of sleep and quality of sleep.
Vitamin D may improve the quality and quantity of sleep by helping circadian clocks function, a biochemical oscillator that cycles with a stable phase and is synchronized with solar time.
As light and darkness are the two most significant factors contributing to our body clock, vitamin D seems to play the role of communicating biochemically to the body when it is daytime.
Sunlight is the most significant source of vitamin D, not diet. Our body produces vitamin D naturally when it’s exposed to sunlight. Vitamin D, which is considered a hormone in science, can also be received through dairy goods, fatty fish, and eggs.
Vitamin E’s antioxidant capabilities may also be linked to sleep and sleep-related health problems. It helps in a sense that it aids the body in recovering from a lack of sleep.
Lack of sleep causes trouble with memory. This is because our brain processes memories during sleep, so imagine it like a bottleneck of memories.
However, Vitamin E’s antioxidizing nature helps protect the brain against this memory loss from lack of sleep by preserving the hippocampus’ function, an area of the brain critical to memory consolidation.
Vitamin E and vitamin C, and other antioxidants, can improve people’s breathing and sleep quality for people with obstructive sleep apnea.
High levels of vitamin E can also protect the adrenal glands’ ability to produce testosterone, decreasing sleep deprivation. The adrenal glands are positioned on top of the kidneys.
Some high vitamin E foods are nuts, spinach, tomatoes, corn, and broccoli.
Vitamin C has also been proven, on its own and in combination with vitamin E, to reduce sleep apnea episodes and improve sleep quality and decrease daytime sleepiness.
A 2013 study by scientists at the University of Pennsylvania found that people who didn’t get enough sleep (less than 6 hours sleep a night) were the ones who consumed less vitamin C. Low levels of vitamin C are also linked to more sleep disturbances. It’s also known to protect the brain from memory loss, just like vitamin E. Some high vitamin C foods are spinach, broccoli, kale, and chilies.
A lack of vitamin B6 has been linked to symptoms of insomnia and depression. Current evidence suggests that this is due to its role in producing serotonin and melatonin, playing an essential role in sleep.
Serotonin is a neurochemical that produces good feelings. There’s often a strong correlation between a lack of serotonin and depression, and depression is often a cause of insomnia.
For example, as much as 75% of people with depression experience insomnia. A higher intake of B6 has been linked with a reduced risk of depression.
Bananas, carrots, spinach, and potatoes are excellent sources of B6. Some dairy products like milk and cheese are also a good source of the vitamin. However, too much vitamin B6 is toxic to the human body, so it’s a good idea to consult a doctor when considering supplements or a significant change to your diet.
Vitamin B12 has been shown to demonstrate its role in regulating sleep cycles and in keeping circadian rhythms in sync.
However, the jury is still out on what exact role vitamin B12 plays in sleep. For example, low levels have been linked with insomnia, and high levels have been linked with sleep disruption and shorter sleeping times.
This is a perfect example of how much of the human brain science still doesn’t understand, especially when regarding sleep.
A lack of vitamin B12 is linked with depression and irregular circadian rhythms. However, the reason for this is not fully understood by scientists.
Vitamin B12 is one of the common ones that vegans take as a supplement because it’s mainly found in animal and dairy products such as milk, cheese, meat, fish, and eggs.
Sources: (Psychology Today) (The Sleep Doctor)
See also: How to train yourself to fall asleep in under five minutes
How vitamin deficiencies impact sleep
Don't supplement sleep
HEALTH Brain
There are many reasons for not getting a good night’s sleep, including stress, a lack of exercise, and suffering from serious medical conditions. Besides the more obvious aspects of diet, which affect our snoozing, vitamin deficiencies have also been proven to have a negative effect on our sleep and our body’s ability to deal with a lack of sleep.
To learn about how vitamins play a role in getting a good night’s rest, recovering from lack of sleep, and what kinds of foods we can consider eating more of to get them in our diets, click through this gallery.