Our busy and hectic lifestyles have invited many other problems in our lives. We have not been able to exercise properly, sleep, or eat properly to attend to our work and social circles. Attending our work and social circles every day, most of us tend to eat whatever is available to us and forget to eat proper and nutritious meals most days.
We know that diet and sleep are deeply connected. But the reality is, we don’t know nearly enough yet about how individual nutrients impact our sleep. Here, we take a look at some vitamins that appear to play a role in what proportion of snooze time we get and the way restful and high-quality that sleep is. As you’ll see, several of those vitamins may affect our risk of sleep disorders, including insomnia and sleep disorder. And a minimum of two of them appears to play a job in regulating our circadian rhythms, the 24-hour biorhythms that control our pillow time and awake times.
Many folks know Vitamin D for its role in the health of our bones. It’s also important for regulating mood, supporting immune function, and helping to manage inflammation. Vitamin D is catching plenty of interest for its potential benefits for sleep and for the sleep deprivation that accompany Vitamin D deficiency. Many sleep products have been based around this recently.
Sleep quality and sleep quantity
There’s a growing body of research showing Vitamin D affects both how many hours of sleep we get and how well we sleep. Vitamin D deficiency is linked to a short snooze duration. There are links between insufficient sleep and lack of vitamin D to be especially strong in adults aged 50 and older. Many pieces of research and studies all over the world have been conducted concerning this and all show a similar result. Vitamin D deficiency in addition to odd cholesterol levels adds to the sleep quality problems as well.
Several recent studies have shown a connection between vitamin D deficiency and the risk of sleep disorder. An absence of vitamin D may additionally affect the severity of sleep disorder, with lower Vitamin D levels linked to more severe cases of obstructive sleep apnea in several recent studies. Some excellent news on the sleep disorder front- research investigating the quality treatment for sleep apnea, continuous, positive airway pressure (CPAP), has found that long-term CPAP use is connected to a big increase in Vitamin D levels, together with significant improvements to sleep disorder symptoms.
Vitamin D may influence sleep partially by helping to manage our circadian clocks. Recent researches show that vitamin D may activate two circadian clock genes, which successively control our 24-hour circadian rhythms. Light and darkness, we know, are the first regulators of our internal bio clocks. Sunlight is additionally our single best source of Vitamin D. It’s like vitamin D could also be part of the mechanism by which sunlight keeps our bio clocks and our daily sleep cycles running in sync.
Where to get Vitamin D in your diet
Sunlight, not diet, is the ideal source of vitamin D. The body produces its Vitamin D in response to exposure to sunlight. For this reason, the fat-soluble vitamin isn’t considered a vitamin in the least, but rather is classed as a hormone sometimes. Beyond sun exposure, people also receive Vitamin D through food like fatty fish and fish oils, egg yolks, similarly to fortified foods like dairy and juice. People also can rely on Vitamin D supplements.
Vitamin B12 deficiency symptoms occur when someone lacks the vitamin in their diet. Vegans and vegetarians may be in danger because the most effective sources of B12 are from foods of animal origin. Certain medical conditions may affect a person’s absorption of B12 from foods, like malignant anemia. vitamin B is important for the assembly of red blood cells and keeping nerves healthy.
If someone lacks B12, their red blood corpuscle count is going to be low and their nerves can become damaged. It can cause serious complications including temporary infertility and loss of physical coordination. But these complications are avoided if you see the symptoms of vitamin B12 deficiency early enough.
One symptom which isn’t recognized among most symptoms of B deficiency, but has been demonstrated in studies to be an indication, is trouble sleeping. One small-scale study found patients who suffered disrupted sleep-wake patterns found improved sleep after taking daily doses of the vitamin B complex.
Other symptoms of vitamin B12 deficiency are fatigue, lethargy, Breathlessness, Feeling faint, Headaches, Pale skin, Noticeable palpitations, Hearing sounds coming from inside the body, instead of from an outdoor Source, Loss of appetite, and weight loss. Vitamin B12-deficiency may cause symptoms associated with your nerves. this is often called B neuropathy. it can affect your movement and sensation, especially in your legs, cause numbness or pins and needles and reduce your sensitivity to the touch, vibration, or pain. It may also cause confusion, depression, poor concentration, and forgetfulness. All these things together can also make your snooze-time less. You wouldn’t want to hit your pillows for proper sleep when your body is uncomfortable.
A powerful antioxidant, vitamin E helps maintain healthy cell function and protect cells from damage. It also supports immune health. Vitamin E’s antioxidant capabilities may help sleep and sleep-related health problems.
Sleep-related memory protection
One effect of sleep deprivation is trouble with memory. During your comfortable snooze on your mattress, including both slow-wave sleep and REM sleep, the brain processes memories and our newly acquired learning. When we’re short on sleep, we will encounter problems with both short and long-term memory recall. Due to its antioxidant capabilities, vitamin E offers protection for the health and performance of the brain. And research indicates this vitamin might offer specific protection against memory impairment from sleep loss.
Sleep-related hormone protection
Maintaining healthy levels of E may protect testosterone production from the results of sleep deprivation. A scarcity of sleep has been linked to lower testosterone levels.
Where to search out for antioxidants in your diet
Foods containing higher amounts of antioxidants include many nuts and seeds, including almonds, peanuts, hazelnuts, and sunflower seeds, further as spinach, broccoli, tomatoes, nourishment oil, and corn and soybean oils.
Help you sleep just with a few extra things
While you help yourself with a new diet and exercise for a good sleep, Livpure will help you with all your sleeping needs. Find top quality sleep products at Livpure- a wide range of mattresses with 100 nights free trial for you to find the mattress that best suits you, a variety of pillows to take care of your back and neck, Egyptian cotton bed sheets in different colors, and all-weather comforters to keep you warm.
As you already know, good sleep is a combination of many factors, and hence, you need to take care of it all. A good and nutritious diet, exercise, meditation, using good sleep products, etc. are all part of the parcel that is quality slumber. Give yourself the gift of quality sleep time and see your health improving many folds.