If you can’t get a good night’s sleep, the problem may be due to deficiencies in some of the nutrients involved in rest. In this article we have compiled some vitamins and minerals for sleep that can help you fall asleep.
A quality rest is vitally important to be able to perform at your best during the day, but unfortunately many people are not able to sleep well at night.
Sleep problems can be caused by a multitude of factors, and remedying them is quite difficult on many occasions. If you are one of the people who suffer from them, surely you have already tried everything: from natural remedies , through food and drinks that help you sleep , to military techniques that soldiers use to fall asleep quickly .
But there are times that, despite putting into practice all the tricks to fall asleep, there is no way to fall asleep and rest all night at once.
Maybe you didn’t know it, but one of the factors that can negatively influence your sleep is a deficiency of some vitamins and minerals. “We need adequate levels of key nutrients to get good quality , sustained sleep, ” explains Arielle Levitan, Ph.D., author of the book “The Vitamin Solution: Two Doctors Clear the Confusion about Vitamins and Your Health.”
Take note of some key vitamins and minerals for better sleep:
Vitamin C . One study revealed that low vitamin C levels are linked to sleep problems and nighttime awakenings. Eat foods rich in vitamin C that, in addition to promoting sleep, help burn fat.
Iron .Iron is a mineral that helps transport oxygen throughout the body, and its deficiency can make you feel tired. In addition, it is also related to restless leg syndrome, which makes you feel like moving your lower limbs when you fall asleep and affects your rest in a negative way. Avoid anemia by eating foods rich in iron .
Magnesium . This mineral helps our body produce melatonin, the sleep hormone. Among the foods rich in magnesium are pumpkin seeds, beets, dried plums, white beans, avocados, almonds, chickpeas or edamame.
Vitamin B12 . Low levels of vitamin B12 can cause fatigue, sleep disturbances, tingling, and other symptoms. The best sources of this vitamin are beef liver and clams, and you will also find it in fish, meats, eggs, milk, and dairy products.
Vitamin D . According to scientists, low levels of vitamin D can lead to poor quality sleep. You can find it in some foods , such as cheese, eggs, cod, oysters, salmon or mushrooms, although it is best to give you sunlight so that your body can produce it.
Calcium . One study indicates that calcium deficiency can disrupt the REM phase and affect the quality of sleep. Eat cheese and dairy products, watercress, spinach, broccoli, or almonds to get this mineral.