Your sleep quality depends on several factors and one of them is the food you eat. The link between vitamin D, B6 and B12 deficiencies and the quality of sleep has already been established by several studies. Let’s find out more about this.
Several studies indicate that vitamin D interferes with sleep latency, which is the time it takes for a person to fall asleep. The main reason for this could be the lack of vitamin D. This vitamin helps to regulate our “internal clock” genes. These genes, together with melatonin, regulate the hormones release times, working like a natural clock. In addition, receptors of the vitamin are present in regions of the brain involved in sleep regulation.
This nutrient can be found in meat, fish, seafood, mushrooms and eggs.
Vitamin B6 is important to relax. This vitamin helps to convert the amino acid tryptophan into serotonin, which in general is only released after sun or light exposition and is part of the cycle of melatonin. Melatonin is released when it is dark, so the body knows it needs to decrease its activities and prepare itself to sleep. Vitamin B6 is found in foods such as potatoes, oats, bananas, wheat germ, avocado, beer yeast and nuts.
Unlike the other vitamins, what can lead to trouble in falling asleep is the excess of B12. Although, it contributes to the release of melatonin, the excess of this vitamin can decrease the duration of sleep. Vitamin B12 is crucial to the normal function of the brain and the nervous system and can be found in fish, meat, milk, and eggs.
There are indications that people with iron deficiency, anemia, are more alert at night and sleepier during the day. In addition, some studies indicate that babies who take iron supplements can sleep for longer periods of time.
Magnesium can give you a more restful sleep and seems to have a calming effect on babies. In the elderly, the mineral seems to increase the duration of sleep. There are several sources of magnesium: pumpkin seeds, Brazil nuts, sesame seeds, flaxseed, spinach, silver banana, oats, milk, yoghurt, figs, avocados, beans, even a piece of bitter chocolate helps.
Some people have difficulties absorbing vitamins from food sources and may need to take supplements to live a healthy and balanced life.
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