7 vitamins that help sleep everyday
Sleep is vital for health and rejuvenation of the body and mind. Those of us, who lack sleep, may die early or develop diseases that cause serious worry in old age. Lack of sleep may also result in an energy deficit that can impede work of an in individual at office or even elsewhere. Doctors also specify various lifestyle diseases that crop up when there is poor sleep and stress. There are various vitamins that help people get sleep. Some of the best vitamins that help sleep are listed below:
- Vitamin B has many beneficial effects and helps you stay in fine form throughout a busy day packing energy levels high. These boost your immune system and keep the brain in shape without allowing aging to take root. Vitamin B also helps in restoring moisture balance in your skin and enables you to pack in energy every day.
- Magnesium also plays a key role in the internal functions of the body and helps regulate sleep and rest. Those of you who do not sleep well can have insomnia and develop a magnesium deficiency. Magnesium deficiency can also cause a lot of depression and mental health problems. Magnesium is an extremely important mineral. It is best found in pumpkin seeds and Brazil nuts, lentils and beans, leafy vegetables and dark broccoli. You can also eat a lot of fish for replenishing this vitamin.
- Potassium supplements may be helpful to those that have sleeping problems. Sleep often is induced by potassium and can be taken in the pill form. This vitamin can be found in bananas. You can also try out leafy veggies, lentils and beans. Baked potatoes and onions, along with avocado are a rich source of potassium. If you are a guacamole lover, you are in for a treat. These also are rich in potassium.
- Vitamin D is the next best ingredient that can help you sleep better. There is a direct correlation that has been established by sleep scientists. The 2012 study in the Journal of Clinical Sleep Medicine found out that the sun is the easiest source of vitamin D in the world. Regular sun exposure for limited periods is always good for you. There are many foods that are also a rich source of Vitamin D too. Swordfish and Tuna and salmon, along with fortified foods are good for Vitamin D.
- Relation between Vitamin B 6 and Insomnia has also been proven well. Vitamin B6 is a vitamin to help sleep and stress.
- Tryptophan is an essential amino acid which helps to regulate nervous system function related to sleep and relaxation. Vitamin B 6 transforms a little amount of the tryptophan in your body to niacin, and serotonin, a neurotransmitter that helps to promote sleep patterns.
- Due to its role in changing tryptophan to niacin, lack of vitamin B 6 may cause or contributes to a deficiency of B vitamin. Playing different kind of roles similar to those of vitamin B 6, the side effects of a niacin deficiency differ. While severe niacin deficiencies are uncommon, side effects include skin disease, digestive disorders, neurological imbalance, fatigue problem.
What apart from vitamins to help sleep & avoid stress?
- Cover your windows with blackout shades, cloths or drapes ensure full darkness.
- Keep the temperature in your bedroom or living room at or below 70 degrees F or 21 degree Celsius.
- Check your bedroom for the presence electromagnetic fields.
- Move alarm clocks and other electrical devices far from your head and body. Avoid use of light-emitting devices, such as your iPod, TV, and computer, before going to bed at night.