Ideally everyone should get enough sleep at night, but there are certain conditions that keep him literate, for example because of doing a task, work, or maybe because of insomnia. If this condition persists, then lack of sleep has a bad effect on health. So, is there any effort to minimize the bad effects? Fortunately there are vitamins for people who are sleep deprived so that the harm to health can be minimized, while making the quality of sleep to be better at night. One of the sleep disorders that can also be overcome is insomnia. Insomnia is defined as, the inability to fall asleep or stay asleep long enough.insomnia can have an impact on carelessness in the workplace, increased risk of accidents, and even have a higher chance of suffering a heart attack.
Seeing the bad effects, then it’s time for you who often lack of sleep (stay up) to routinely take vitamins that will be described below. Here are 7 kinds of vitamins for people who are sleep deprived:
1. Vitamin D
Vitamin D is also called as a sunshine vitamin, which is known to help build strong bones and allow the body to absorb calcium well. However, vitamin D was also affect the quality of sleep, its usefulness can make sleep become sound throughout the night. A study in 2014 showed that higher vitamin D intake was significantly associated with a decreased risk of having difficulty in maintaining sound sleep. Vitamin D is easy to get if exposed to regular sun exposure and diligent eating foods such as fish, eggs, tofu, or supplements on the market.
2. Vitamin B
Vitamin B is a group of water-soluble micronutrients, this vitamin plays an important role in cell metabolism and many other important bodily functions – it seems one of them is related to sleep quality. Here are some types of B vitamins for people who sleep less due to insomnia:
- Vitamin B3 (niacin) improves sleep quality in people who experience insomnia due to depression and increase the effectiveness of tryptophan. This vitamin is also reported to help people who usually fall asleep quickly but woke up at night.
- Vitamin B5 (pantothenic acid) is good for relieving stress and anxiety. Lack of B5 can cause sleep disturbance and fatigue.
- Vitamin B9 (folic acid), deficiency has been associated with insomnia.
- Vitamin B12 (cobalamin) is reported to help insomniacs who have sleep problems, as well as promote normal sleeping cycles.
Vitamin B deficiency can cause early signs of insomnia and even anxiety and depression. Foods rich in B vitamins include bananas, avocados, fish, wheat, beans, and eggs. You may also consider using a vitamin B complex supplement, or a good quality multivitamin.
Like Vitamin D, Calcium is better known for its role in maintaining a strong skeletal system. However; also affect the sleep cycle. A study in 2009 showed that calcium and magnesium deficiency can cause a person to wake up after a few hours of sleep and can not go back to sleep.
Calcium helps the brain use tryptophan amino acids to produce melatonin substances that stimulate sleep. This explains why dairy products, which contain tryptophan and calcium, are among the best sleep inducers. In addition to dairy products, calcium is also found abundant in green vegetables, nuts and seeds.
According to the Medical Encyclopedia, “Magnesium is required for more than 300 biochemical reactions in the body. It helps maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart rate steady, and helps keep bones strong.
Megnesium also helps the absorption of calcium, and plays a role in regulating sleep. One of the main symptoms of magnesium deficiency is insomnia, and the inability to maintain sleep quality throughout the night. From Initial Rich foods include magnesium green vegetables, dark chocolate, almonds, cashews, molasses, and seaweed. If you decide to take magnesium supplements, the magnesium threonate form may be best to use, as it can penetrate the cell membrane, allowing better absorption.
5. Zinc (Zinc)
Zinc plays an important role in wound freezing, regulate the immune system, maintain thyroid function, and much more, including helping to regulate sleep. Zinc is found in large quantities in beef, beans, nuts, pumpkin seeds, kinoa and shrimp. With regard to supplements, zinc picolinate seems most easily absorbed by the body.
Tryptophan is an essential amino acid commonly found in nuts, green vegetables, fish, poultry, dairy products, and eggs. If you are sleepy after eating the food, then that’s one of the effects of tryptophan. Tryptophan can be so, because it has an important role in the production of sleep hormone serotonin, which helps the body go into parasympathetic mode, ‘rest’.
Taking L-tryptophan can reduce the amount of time it takes to fall asleep and improve the mood in healthy people with sleep problems. There is also some evidence that taking L-tryptophan may decrease episodes in some people who periodically stop breathing during sleep (sleep apnea).
Last but not least, melatonin is a natural hormone made by the pineal gland – a pea-sized gland found in the center of the brain. These levels of this hormone in the blood usually begin to rise around 9 pm, causing drowsiness, and levels remain high for more than 12 hours. Besides being produced by the body, melatonin is also found in some foods, including pineapple, bananas, rice, tomatoes, oranges, wheat, and also supplements.
It is best to raise melatonin levels naturally, by exposure to bright sunlight during the day and total darkness at night during sleep. If that’s not possible, you can use a melatonin supplement. Keep in mind that only very small doses are required – usually starting at a dose of 0.25 mg or 0.5 mg. In conclusion, whatever the reason is not good continuous lack of sleep. Immediately solve the problem, one with vitamins for better quality of your sleep.