The difficulty in putting yourself to sleep and not able to sleep or staying asleep for a long period is known as insomnia. It makes you feel tired when you wake up. Stress, anxiety, tea, and coffee are some of the causes of the condition of insomnia. To avoid insomnia, one must maintain a balanced diet, manage your stress and go for a regular walk daily.
If doing a physical exercise, drinking warm milk or reading some quality book isn’t helpful then you need to deal with the cause seriously. Follow some of the following remedies below.
By taking some of these vitamins and minerals you can fall sleep in a short time and more easily.
- Vitamin D
Deficiency of vitamin D is seen to be caused by less or disrupted sleep. The sunshine vitamin helps to gain proper sleep both quality and quantity wise. Vitamin D is produced in the body due to the exposure of skin to sunlight. A small amount of vitamin D can be found in egg yolks, fortified fish, and oily fish.
It is a fat-soluble vitamin required by the body for development, growth, and maintenance of bones. Deficiency of this vitamin leads to sleeplessness and fatigue. Fish, dairy products, and oysters should be consumed to avoid this deficiency. Moreover, some amount of vitamin D can also be formed through sunlight exposure. Those who can’t have direct sunlight exposure should take synthetic supplements before consulting a doctor. Overuse of vitamins may harm the kidney and causes muscle pain and vomiting.
- Vitamin E
Vitamin E is an antioxidant which helps to fight against leg syndrome disease, thus putting sufferers to fall sleep easily. It improves sleep quality by relieving night sweats and hot flushes. Vitamin E is available in nuts, seeds, fruit, fish and dark leafy greens.
- Vitamin A
Vitamin A is a fat-soluble vitamin vital for healthy skin, teeth, bones and mucous membranes. It deals with sleep and memory. Eggs, meat, dairy and poultry products are a rich source of vitamin A. Synthetic supplements of this vitamin can be bought from medical pharmacies. Consult a doctor to know the dosage instructions. An overdose of vitamin A supplements may cause a headache, bone pain, liver damage and dizziness.
- Vitamin B12
Vitamin B-12 plays an important role in red blood cell formation and metabolism. It is a water-soluble vitamin whose deficiency leads to the diseases like anemia, weakness, and loss of balance. An article published in October 2006 stated that deficiency of this vitamin causes a sleep disorder. Take 1.5 to 3 mg of B-12 supplements to improve mood, quality sleep, increased concentration and daytime alertness. Vitamin B-12 synthetic supplements include meat, shellfish, poultry, eggs and dairy products.
- Vitamins C and E
These vitamins are antioxidants that have the capacity to neutralize free radicals produced from the metabolic processes in the body. The supplement of vitamin C 100 mg and vitamin E 400IU are used to improve sleep greatly. The overdose of vitamin C supplements affects the stomach by causing diarrhea and supplement of vitamin E can even increase the chances of death. Always use supplements by the advice of a physician. Vitamin C can be obtained from tomatoes, strawberries, leafy vegetables and citrus fruits. Corn, wheat germ, olives, and nuts are a good source of vitamin E.
Melatonin is a hormone naturally formed in the body that controls sleep and wake cycle. Its production level is affected by light and its level rise in the evening to getting high during the night and eventually drops during sunrise. Meat, fruits, grains and vegetables contain very low amount of this hormone. It can be used for the treatment of insomnia and jet lag when body intake it as a supplement.
Iron deficiency leads to leg syndrome disease where patients have to constantly move their legs being on a bed which make them hard to fall asleep and eventually leads to disrupted sleep. Iron-deficient people face more sleeping problem. One can decrease this deficiency by taking iron tablets are consuming beans, nuts, chocolates, liver, lamb, beef, grains and green vegetables.
Along with many other advantages, calcium supports the brain to use amino acid tryptophan to produce melatonin. This enzyme helps to induce sleep. The dairy products like milk help to get sleep as it contains calcium and tryptophan.
Magnesium is known for its ability to reduce insomnia. It releases stress and provides rest to the brain. Magnesium is found in beans, seeds, nuts, fish, dark leafy greens and whole grains. Intake of magnesium reduces the cortisol hormone level which causes insomnia.